|a) WARM UP:
3 sets of:
Every 2 minutes, for 12 minutes (6 sets):
Build over the course of the 6 sets to a heavy double.
2 min transition to the Clean work.
c) STRENGTH 2:
Every 2 minutes, for 16 minutes (8 sets):
This is an all out, max effort. You should be falling off the bike at the end of the 3 minutes, having given everything you’ve got. If you cannot wait to have an assault bike then please row x max calories in 3 minutes.