AM:
5 min assault bike @ 50%
2:30 walking lunges
2:30 sled drag – grinder effort
5 min row @ 50%
2:30 step-ups, alternating
2:30 sled drag – grinder effort
-Rest 3 min
20 min assault bike @ 50%
-Rest 3 min
5 min assault bike @ 50%
2:30 walking lunges
2:30 sled drag – grinder effort
5 min row @ 50%
2:30 step-ups, alternating
2:30 sled drag – grinder effort
PM:
A. L-sit on rings – Shoulders in external rotation
4×30-40s; Rest 30-60s
B. Sumo deadlift
Build to a 2RM touch-and-go for today then do 3×2 touch-and-go @ 85% of today’s tough set
C. Turkish get-ups
5/arm, 4/arm, 3/arm, 2/arm, 1/arm; Rest 60s b/w arms
D. 5 min assault bike @ 85%
-Rest 3 min
5 min AMRAP @ 85%:
3-6-9-12…row cals
3-6-9-12…burpees over-the-erg
-Rest 3 min
10 min assault bike @ 85%
-Rest 5 min
10 min AMRAP @ 85%:
21 wall balls (20 to 10’/14 to 10’)
15 power cleans (95/65)
9 toes-to-bar
