Fitness
A. Clean pull
4×1.1; Rest 2 min
B. 3 sets on 4 minute interval @ escalating pace per set:
15 assault bike/row calories
15 wall balls
15 box jumps, step down
+
3 sets on a 4 minute interval @ escalating pace per set:
15 assault bike/row calories
15 DB snatches, alternating
15 lateral burpees over-the-dumbbell
*First set of each at moderate pace. Last set fast.
Performance
A. Clean pull
4×1.1; Rest 2 min
B. 3 sets on 4 minute interval @ escalating pace per set:
21 assault bike/row calories
15 wall balls (20 to 10’/14 to 9’)
9 burpee box jump overs (24”/20”)
+
3 sets on a 4 minute interval @ escalating pace per set:
21 assault bike/row calories
15 DB snatches, alternating (50/35)
9 lateral burpees over-the-dumbbell
*First set of each at moderate pace. Last set fast.
