For time: 
18-12-7 cals on the Assault bike
9-6-3 sandbag cleans (100-pounds)

Today’s workout is a short sprint of pure grunt work which will test the lungs and legs. The calories on the bike are meant to be completed as fast as possible with the first set taking no more than 90 seconds. It was incredibly HOT in the garage this morning and this didn't help one bit. The goal is to finish between 5-7 minutes. Held rpms around 70 on the bike and only broke the sandbag once during the round of 9.