Three sets @ 50-60% effort:
Assault Bike x 15/10 calories
Banded Air Squats x 10 reps
A.
Front Squat
* Set 1 – 5 reps @ 75-80% of 1-RM
* Set 2 – 4 reps @ 80-85%
* Set 3 – 3 reps @ 85-90%
* Set 4 – 2 reps @ 90-95%
* Set 5 – 2 reps @ 95-98%
* Set 6 – 1 rep @100-105%
Rest 2 minutes between sets
B.
Every 2 minutes, for 10 minutes, complete:
Mid-Thigh Clean x 1 rep
*Sets 1-3 = 75%
*Sets 5-6 = 75-80%
followed by . . .
Every 2 minutes, for 4 minutes (2 sets), complete:
4 Stop Halting Clean Deadlift x 1 rep
Stop @ 2″ off floor, mid-patella, mid-thigh, high hang
C.
Every 2 minutes, for 6 minutes, complete:
DB Walking Lunges x 20 steps
and then, on minute 8:00, complete …
Every minute, on the minute, for 10 minutes, complete:
Minute 1 – Row x 15/12 calories
Minute 2 – Alternating DB Snatches x 10 reps 55/35 lbs