20 minute recovery WOD:

1 min assault bike legs only.

40 double unders or 75 singles.

20 hollow rocks (or any core movement of your choice).

1 min assault bike arms only. 200m run/jog.


If you've taken days off this week and want to dial it up see below:

20 min AMRAP.

1 min assault bike sprint.

40 double unders or 20 jump tucks.

20 toes to bar.

40 wall balls.