“Focus. Speed. I am speed”.
15:00 Amrap
12/10 Calorie Assault Bike (Or 10/8 Calorie Echo)
5-10-15-20-25. . .
Kettlebell Swings (53/35)
Push Ups

Level 2: 10/8 Assault Bike Calories(8/6 Echo), KB 35/25
Level 1: 8/6 Assault Bike Calories(6/4 Echo), KB 25/15

Accessory
3 sets
14 Barbell Front Rack Step Ups (7/7)

* This is for quality, not for load! Lightfoot touch on the way down.


November challenge! 
Complete 1000 sit-ups in the month of November, and/or walk 30 minutes a day (or 15 minutes after 2 of your daily meals). Warm-up and workout sit-ups count.