Some of the gals from CFSS getting their sweat on the assault bike
Warm up
- 10 SASL banded rows
- 10 beat swings…. keep body tight / hang knees up
- 10 air squats
- 5 slam ball burpees over the shoulder toss
Strength
6-10 ps single side box step ups with extended leg lift holding weight plate
The Stepanie for time 20 minute time cap
15-12-9-12-15
S A DB rows 50/35/20/15/12/10
Burpee slam ball toss over shoulder
T2B/ beat swings / v sits using dowel on floor