52 WEEK ENDURANCE: SESSION 7 
20 Minutes (Moderate) Assault Bike
Rest 4 Minutes
8 Rounds
10 Second Sprint Assault Bike
Rest 1 Minute Between Sprints

Skipped ahead to Week 7 Endurance because my legs are still smoked from Thursday's wall ball/weighted step-up workout. I wanted to do some steady state work on the assault bike to help flush some of the junk out of my legs and finish with some lower body maintenance. Kept the average rpms at 54 for the 20-minute ride. The sprints were all done at 90+ rpms and I finished 64 calories over the 8 rounds. Overall a pretty enjoyable Endurance session.

Score: Calories for 20 minute bike (190)