Assault Bike Conditioning
3 Rounds:
3 Minutes Easy
2 Minutes Moderate
1 Minute Fast
Rest 1 minute between sets

Midline
3 Supersets:
20 Weighted Sit-ups
1 Minute D-Ball Hold (100)
Rest as needed between sets 

Notes: For situps, I held a 15lb plate - must touch ground behind head and in front of feet at top of situp.