3min Easy Bike/Row/Run/Ski
Then..,
Assault Bike Sprint 12sec @ 90% +
every 90sec x 6
HOLD NOTHING BACK. MAX EFFORT SPRINT
Then..,
4 Sets NFT
3 DB Squat Clean 50/35
3 DB Front Squat
3 DB Power jerk
3 DB Front Squat
5 BB Hang Power Clean 155/115+
12 Burpee
Rest 2min
Then..,
Completes 3 sets of
Deadlift
TnG; 10,10,8
After each set complete
Ring Push-Up or HSPU
ARMAP in 30sec; rest 90sec
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