Part 1 - Assault Bike
Minutes 0 - 3:00 Light Pace (Under 40 RPM)
Minutes 3:00 - 5:00 RPM Above 45
Minutes 5:00 - 7:00 RPM Above 52
Minutes 7:00 - 9:00 RPM Above 57
Minute 9:00 - 10:00 Light Cool Down (Under 30 RPM)

Part 2 - 10 Minute AMRAP
12 Horseshoes
12 Bench Incline Push Ups
12 Standing Resistance Band Rows
12 DB Overhead Tricep Extensions

Part 3 - Row
Minutes 0 - 3:00 Light Pace (2:30 Pace or Above)
Minutes 3:00 - 5:00 Pace Under 2:10
Minutes 5:00 - 7:00 Pace Under 2:00
Minutes 7:00 - 9:00 Pace Under 1:50
Minute 9:00 - 10:00 Light Cool Down (2:30 Pace or Above)

Mobility Work - Shoulders