EMOM for 24mins

1 – Assault Bike 7-15 Cals

2 – T2B 6-15 reps

3 – Rest

4 – 150m shuttle sprint (25m, then 50m)

5 – Ring Dips (Strict or kipping) 6-15 reps

6 – Rest

Scaling

T2B – Strict High Knees/Sit Ups

Ring Dip – Banded Ring Dips/Ring Push Ups