'200328 10,000M ASSAULT BIKE (PARTNER) . Preparation / warm up – . 10:00 min foam roller Hamstrings, Glutes,  Quads, Squat to stand . Equipment – . Assault bike / Spin bike on resistance / Skipping rope Wall Ball Mat . Workout format – . Aiming to get the 10,000m as quick as you can before both partners finished their descending pyramid couplet. . Warm up (Buy in) – . Nil, use prep above . The workout - . P1 starts riding. P2 starts their couplet of 10x Wall Balls and 10x Bodydrops P2 switches with P1 and P1 does their 10x P1 then reduces reps to 9 Alternating P1 & P2 9,8, .. 3, 2, 1. Aim to complete the 10,000m before the descending couplet is complete. . Tips / advice – . Go hard each rider . Finisher (Buy out) – . Nil, into stretch . Post Workout – . 8:00 min stretch flow 1:00 Shoulder wall stretch (L.R) 1:00 Wall calf stretch (L.R) 3:00 VSit .' 

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