10 alt lunges
10 jumping air squats
3 min pushing EMOM, calf stretches between sets
1 – 15/12 cal assault bike
2 – 60 DUs
3 – 16 Box jump overs 24/20in
4 – rest
13/10 cal assault bike
Box jump overs stay the same
To go RX+ you should be confident oh hitting the DUs unbroken each round.
Scale to a number of calories you can achieve in 45 seconds or under.
Scale to 120 singles or 45 seconds work.
Aim to work hard in the 3 minutes and rest in the 4th. However you scale this it will help with conditioning.