WODÂ
5 sets:
20/16 Calorie Assault Bike (mod) (Echo 16/13)
-rest 1:00-
15/12 Calorie Assault Bike (mod-fast) (Echo 12/10)
-rest 45 seconds-
10/8 Calorie Assault Bike (sprint) (Eco 8/7)
-rest 2:00-
SKILLÂ
5 sets:
20-30 seconds dead-hang from the rope (arms fully extended)
3-5 Strict Rope Pull-Ups (alternate each set with what hand is on top)
- rest 1 minute between sets -