In teams of two, alternate movements, AMRAP 30 min:
X Calories of Assault Bike
15 Dips
30 Russian Kettlebell Swings
X Double Unders
15 Dips
30 Russian Kettlebell swings
X Calories of Assault Bike
*Bike cals are based on 5 min test; If you biked 60 total calories that breaks down to 12 cals per min, so you’d do 12 cals today
*Scale dips so that they can be done within 3 sets- rings/bar/box
*KB swing should be done UB
*DU should be done around ~30% of what you did for test week, or 50 reps total, whichever is less
