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Train Like Mike 7.22.17

EQUIPMENT
Assault Bike
Med. Ball
Pull up bar

NOTE FROM MIKE
Some days you just need to ride the lightning. Today is one of those days. We are completing 8 maximum effort intervals with 2 minutes of rest between each completed round. The goal is to sprint through each round as quickly as you can without seeing much drop off in speed in the later rounds. You are going to have to fight for your score in the back half of this workout, but it’s a damn good way to earn the weekend. Let’s boogie.

WORKOUT KEY
n/a

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MIKE’S WORKOUT
Time Required: 45 minutes

SPRINT FEST

ADVANCED
8 Rounds, 2′ rest between rounds
20 calorie Assault bike
10 wall balls @ 30/20 lbs.
5 bar muscle ups
INTERMEDIATE 
8 Rounds, 2′ rest between rounds
20 calorie Assault bike
10 wall balls @ 20/14 lbs.
5 chest to bar pull ups
BEGINNER  
6 Rounds, 2′ rest between rounds
15 calorie Assault bike
10 wall balls @ 20/14 lbs.
5  pull ups
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Maximum effort.

-Mike