Along with improved endurance, this workout provides balance to pushing exercises by focusing on the posterior through pulling exercises, building strength in your back and shoulders to carry a heavy pack and draw your bow smoothly while holding steady in the moment of truth.

EQUIPMENT:
Assault bike
TRX system
Dumbbell (10-30lbs depending on strength)

WORKOUT:

Assault Bike - 70 Cals
This should be an endurance pace
Renegade Row - 10/10
TRX Ys - 10

Assault Bike - 10 Cals
This should be an all out sprint
Push-up+ - 10
Superman - 10
Beginner do 1 Round of push-up+’s and supermans
Intermediate do 2 Rounds of push-up+’s and supermans
Elite do 3 Rounds of push-up+’s and supermans

Assault Bike - 60 Cals
This should be an endurance pace
Renegade Row - 10/10
TRX Ys - 10

Assault Bike - 10 Cals
This should be an all out sprint
Push-up+ - 10
Superman - 10
Beginner do 1 Round of push-up+’s and supermans
Intermediate do 2 Rounds of push-up+’s and supermans
Elite do 3 Rounds of push-up+’s and supermans

Repeat the pattern of the above workouts while decreasing the endurance calories by 10 each round until you get to 20 calories for a total of six rounds. For example, assault bike rides will look like 70, 10, 60, 10, 50, 10, 40, 10, 30, 10, 20, 10