Health and Fitness
A.Four sets of:
A1. Bench Press x 4-6 reps @ 20X1, Rest 45s
A2. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111, Rest 45s
A3. GHD Sit up x 15, rest 45s

B. 5 mile Assault Ride
Every 3 minutes complete a 30s low plank hold
Classic
A.Four sets of:
A1. Bench Press x 3-5 reps, Rest 45s
A2. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111, Rest 45s
A3. GHD Sit up x 15, rest 45s

B. 5 mile Assault Ride

Every 3 minutes complete a 20-30s Ring support hold