10 sets:
50’ shuttle run, 10’ increments
-Rest as needed b/w attempts
*Focus on quick change of direction.
+
(Rest 5-10 min)
+
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
+
(Rest 10-15 min)
+
6 rounds for time:
5 power snatches (135/95)
10 box jumps (30″/24″)
15 row calories
+
(Into)
+
10 min assault bike @ Z1