Aerobic Capacity + Midline
For Time:
5,000 Meter Assault Bike
Every 1,000 Meters, complete a :45 Second D-Ball Hold (100) at belly level.

Note: Did not keep time as I wanted this to be more of a recovery effort. Each 1000m was done in approx. 1:45 and holds with :10-:15 transition between bike and sandbag.