Essentials:
A.
Front Squat
12min to Build up to a Heavy (Not Maximal) Single
*This should be done in 3-6 lifts*
B.
5 Sets
Assault Bike x 45 sec Sprint
Rest 3:15 min
Fitness:
A.
Squat Clean
12min to Build up to a Heavy (Not Maximal) Single
*This should be done in 3-6 lifts*
B.
5 Sets
Assault Bike x 45 sec Sprint
Rest 3:15 min
Performance:
A.
Squat Clean
12min to Build up to a Heavy (Not Maximal) Single
*This should be done in 3-6 lifts*
B.
5 Sets
Assault Bike x 45 sec Sprint
Rest 3:15 min