Assault & Battery

 Assault & Battery  

Assault Bike – is just one of the many torture devices found in our Cell sessions. This piece of equipment is the cornerstone of this workout. 

Cell Workout of the Day – 28/11/17

12 Mins

[I1] – Assault Bike 

30 on 30 off
60 on 60 off
90 on 90 off
(off is an active recovery)
x 2

[I2] Kettle Bell Swings
30 on 30 off
60 on 60 off
90 on 90 off
(off is an active recovery)
x 2

[I3] Mashup x 12
15 Toe Touches
20 MB Slams
15 Russian Twists
20 MB Wallballs

 

Mafia Mayhem – 9/11/17

In 3 Mins

[I1] 500m Row
in remaining time max reps – Man Makers

[I2] 20 Cals Assault Bike
in remaining time max reps – Wallballs

[I3] 200m Run
in remaining time max distance Bear Crawl

Round 2
Pushups
Jump Lunge
Inch Worm

Round 3
Same as first set

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