Warm Up:4mins Run-Bike-RowTHEN3 Rounds: 200 m shuttle run (2x 100m) 10m High Knees 10m Butt Kicks 10 Jumping Air Squats 30 Seconds RestWorkout:Every 3mins for 30 minutes: 12/8 Assault Bike Calories–Coaches Notes–We had the rower sprints earlier this week now we get to sprint on the bike. All of these sets should be around 20-30...Read More