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Workout of the Day

10 sets:
50’ shuttle run, 10’ increments
-Rest as needed b/w attempts
*Focus on quick change of direction.
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(Rest 5-10 min)
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10 sets:
1 min assault bike @ 70%
30s assault bike @ 80%
45s assault bike @ 70%
15s assault bike @ 85%
30s assault bike @ 50%

PM: Oly, complex + DOHDL + Gym complex or Push/Pull muscle endurance + Grinder
“Mary”
20 min AMRAP:
5 handstand push-ups
10 pistols, alternating
15 pull-ups
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(Rest 10-15 min)
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6 rounds for time:
5 power snatches (135/95)
10 box jumps (30″/24″)
15 row calories
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(Into)
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10 min assault bike @ Z1

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