Assault Bike Ladder:

10 sec sprint/50 rest

20 sec sprint/40 rest

30 sec sprint/30 rest

40 sec sprint/20 rest

50 sec sprint/10 rest

Go back down from there

Then

10 Rounds: Assault bike

10 cals + 10 hand release pushups

Then

DB Bench: @ 55lbs

x 20

x 20

x 20

x 15