General Warm-up B
EMOM x 10min.
Odd: 15/12 Cal Row
Even: 60 Double Unders
Front Squat; 11X1; 6-8 X 3;
* Aiming for very fast and explosive reps. The load woth this tempo means very little. move weight with Speed!!
6-8 Push Press (TOTF Heavy as possible)
15/12 Cal Assault Bike
Should be getting 5 sets or more. Depends on fast you finish the pieces.
Hit that bike hard (80-90% effort). Rest and repeat. You may climb in weight a little or keep the same weight the whole time. YOU are the main factor of how hard you make this today.