FITNESS
E5 min for 6 sets:
10 assault bike/row calories
10 KB sumo deadlift high pulls (tough)
10 assault bike/row calories
10 Russian KB swings (tough)
Training notes:
•KB weight should be challenging for high pulls and swings.
•Don’t go too fast on the first set!
Record split times per round.
PERFORMANCE
E5 min for 6 sets:
10 assault bike/row calories
3-5 bar muscle-ups
10 assault bike/row calories
5 power cleans (145/100)
Training notes:
•Start with a set of bar muscle-ups that you can do unbroken
•Barbell weight should be moderate.
•Don’t go too fast on the first set!
Record split times per round.
