Three sets @ 50-60% effort:
Assault Bike x 15/10 calories
Banded Air Squats x 10 reps
Plate Jumps x 10 reps (Jump onto a 45 lbs plate) FAST
A.
Every 3 minutes, for 15 minutes (5 sets), complete:
Front Squat with a Pause x 5-6 reps @ 3311
The goal here is to stay active at the bottom of the squat. Don’t allow yourself to collapse into a relaxed position while at the bottom. Stay engaged with a tight mid-line and hold without sinking lower into the squat.
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Hang Power Clean
*Sets 1-3 = 2 reps @ 65% of 1-RM Power Clean
*Sets 4-6 = 2 reps @ 70% of 1-RM Power Clean
(Perform a power clean then lower the bar to just above the knee & perform a hang power clean. Repeat this for 2 reps)
C.
Every minute, on the minute, for 15 minutes, complete:
Min 1 – Cossack Squats x 14-20 reps (hold DB/KB in a goblet position)
Min 2 – Supinated Grip Barbell Rows x 6-8 reps @ 2111
Min 3 – Bottoms Up KB Carry x 20 meters each arm
D.
“Assault Lunge”
Assault x 40/30 Calories
100-Ft Overhead Walking Lunge
80/55 lbs