The Longest Mile
Cell Intervals workout of the day 12/12/17
Inmates pedal on the Assault Bike 4800m or 3 Mile in interval style sprints. Short, hard efforts are required.
Complete as a team Congo Line
30 Sledge Hammer Hits
40 KB Swings
50 Hollow Rocks
Once completed repeat with a 2 mile Assault bike and same rep scheme