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)
A.
Every 3 minutes, for 18 minutes (6 sets), complete:
Front Squat with a Pause x 2-3 reps @ 3211
(MUST move up in weight from last week)
B.
Every 2 minutes, for 12 minutes (6 sets), complete:
Hang Power Cleans x 3 reps
Focus on being fast and aggressive with your turn over
C.
Every 90 seconds, for 13:30 minutes, complete:
Interval 1 – DB Walking Lunges x 16-20 reps (hold DB/KB in a farmers carry)
Interval 2 – DB Reverse Flys x 8-10 reps (light)
Interval 3 – Iso Hold on Rings x 20.20
D.
For time:
9-7-5
Thrusters 135/95
Bar Muscle-Ups