- Adjust seat and handlebar height for comfort and proper posture on the assault bike.
- Start pedaling with even, controlled motion, maintaining your desired resistance level. Then keep the motion going with only your arms.
- Start in a push-up position.
- Lower your chest, explode up, clap hands.
- Land softly, repeat for reps.
- Start in a push-up position.
- Lower your chest, explode up.
- Land softly, repeat for reps.
- Start flat on your back with a kettlebell extended over you.
- Bring your elbow to the floor, rest for a second to remove all the momentum from the rep, then press to a lockout.
