“The Longest Mile – Intervals”

The Longest Mile

Cell Intervals workout of the day 12/12/17

Part A

Inmates pedal on the Assault Bike 4800m or 3 Mile in interval style sprints. Short, hard efforts are required. 
Complete as a team Congo Line
20 Burpee
30 Sledge Hammer Hits
40 KB Swings
50 Hollow Rocks

Once completed repeat with a 2 mile Assault bike and same rep scheme

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