Mobilize, then:
Lung Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
30 Seconds of Double Unders or Double-Under Practice
20 Single-Arm Overhead Dumbbell Walking Lunges (10 each arm)
35-54: 50/35 lbs
55+: 35/20 lbs
A.
Every 2 minutes, for 20 minutes (10 sets) for times of:
200 Meter Run (on Assault Runner if possible)
*Power Cleans*
*Set 1-2: 5 reps @ 60%
*Set 3-4: 4 reps @ 65%
*Set 5-6: 3 reps @ 70%
*Set 7-8: 3 reps @ 75%
*Set 9-10: 2 reps @ 80%
Please record times and make note of the loads used for this portion of the workout.
B.
Every 2 minutes for 18 minutes (3 sets of):
Station 1 – Plank Hold x 60-90 seconds
(add weight if you can make the full 90 seconds)
Station 2 – Landmine Rows x 8 reps each arm @ 2111
Station 3 – Plate Pinch or Dumbbell Hexagonal Carry x 60 seconds