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Workout of the Day

AM:
4 sets:
10s assault bike @ 100%
1:50 assault bike @ 50%
15s assault bike @ 90%
1:45 assault bike @ 50%
30s assault bike @ 90%
1:30 assault bike @ 50%
-Rest/walk 3 min
+
EMOTM 10:
1st: 45s single-leg glute bridge hold, right – wide stance
2nd: 45s single-leg glute bridge hold, left – wide stance

PM:
A. Squat clean + Hang squat clean + Jerk
Build to a max of the complex for today in 10 min

B. Squat jerk + Narrow grip overhead squat
Build to a tough complex for today

C. 10 min AMRAP:
10-10-10…chest-to-bar pull-ups
6-12-18-24…DB snatch, alternating (70/50)
+
(Rest 10 min)
+
20 min AMRAP @ 85%:
800m run
7 box jumps, no rebound (36/30)
5 d-ball over shoulder – tough
3 kipping handstand push-ups, 10” deficit

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