On your own, ride the Assault Bike at a moderate pace for 4 minutes, then
3 rounds NOT for time:
8 Shoulder retractions
6 Goblet mobility squats
6 Kettlebell overhead T-spine stretches (4-5 second hold per rep)
Inch worm push-up length of pull-up rig
Workout of the Day
Buy-in with 50 kettlebell swings (70/53)
20 Push presses (115/83)
Cash out with 50 overhead squats
If your overhead squat mobility is not there, you will empty the bar and end the workout with 50 thrusters (95/63).
Post your scores to.