Assault Bike Assault // Friday - 2025.09.19

EMOM for 20 minutes:

• Odd Minutes: 15/12 Calories on Assault Bike
• Even Minutes: 5 Front Squats (135/95 lbs)

Instructions:
- Set the Assault Bike to the specified calorie goal for each odd minute, then immediately transition to the barbell for the front squats in the even minutes.
- Focus on maintaining a consistent pace on the Assault Bike while still being able to perform the front squats unbroken.
- Adjust the weight of the front squats as needed to ensure proper form and intensity throughout the workout.