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0:00-0:10: Warmup: Pizza game x 6 mins (5 burpees every time your ab mat hits the ground)
Pre-mobility: Banded hamstring stretch
Health and Fitness
A. Assault 5 mile ride
Groups will pair up and complete a total of 5 miles on the Assault bike.
One person is on the bike while the other is in a plank position, teams will alternate when teammate can no longer hold the plank or rider is exhausted on the bike.

*if done without a partner hop off the bike every 3mins and complete a 45s front plank. Ride 3-5miles.

B. Optional:
3 sets, not for time:
3 rope climbs or rope pulls seated to standing
200 ft KB Front rack carry
*rest as needed between sets*
Classic:
A. Assault 5 mile ride
Groups will pair up and complete a total of 5 miles on the Assault bike.
One person is on the bike while the other is in a plank position, teams will alternate when teammate can no longer hold the plank or rider is exhausted on the bike.

B. Optional:
3 sets, not for time:
3 rope climbs
200 ft KB Front rack carry
*rest as needed between sets*

D. 0:50-1:00
Mobility: 5 point overhead mobilization with band, Couch stretch