Day 4 (Work Capacity+ Accessories)

A) Warm-up / Activation

A1. Warm-up

3 rounds of

5 burpees

10 air squats

12/9 calories, cardio machine

A2. Specific prep

Assault bike

1 minute @ 60%

45 seconds @ 70%

30 seconds @ 80%

15 seconds @ 90%

B) Conditioning

Every 5 minutes for 30 minutes

30/24 calories assault bike

100 double unders

20/16 calories row

The goal is to finish each round below 4 minutes, if not choose the scaling option.

Scaling option:

Every 5 minutes for 30 minutes

20/16 calories assault bike

75 double unders

20/16 calories row