Partner Throwdown Friday 50/40 Calorie Assault Bike 50 Front Squats (155/105) 50/40 Calorie Assault Bike 100 GHD Sit Ups (partner dead hangs) or 100 V-Ups 50/40 Calorie Assault Bike 50 Overhead Squats (115/80) 50/40 Calorie Assault Bike
Individual Option 25/20 Calorie Assault Bike 25 Front Squats (135/95) 25/20 Calorie Assault Bike 50 GHD or 50 V-Ups 25/20 Calorie Assault Bike 25 Overhead Squats (95/65) 25/20 Calorie Assault Bike
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
