METCON TWENTY-THREE

24 cal bike

12 devil-press

18 cal bike

8 devil-press

12 cal bike

4 devil-press

Kit needed:

Assault bike

Dumbbells

Standards:

Work through the ladder in the given order

Tips:

This is short, snappy and spicy. Expect it to be tough, but know that it is short-lived! Work through the calories at a strong steady pace, getting quicker as the cals get lower and sprint that last 12!

Scales:

Devil-press can be burpees