Assault Bike Conditioning
On the 2:00 x 3 Sets: 20 Calorie Bike
On the 1:30 x 4 Sets: 15 Calorie Bike
On the 1:00 x 5 Sets: 10 Calorie Bike

Midline
4 Sets

45-second plank

20 hollow rocks

Rest as needed between sets. Strive to remain unbroken with hollow rocks.