Essentials:
A.
3 Sets
Back Squat x 12-15 reps
*Weight should be difficult for reps given.*
On the 4 min Marks
B.
7 Sets
Assault Bike Sprint x 10 sec
On the Min Mark
5 Sets
Assault Bike Sprint x 20 sec
On the 2min Mark
4 Sets
Assault Bike Sprint x 40 sec
On the 3min Mark
Fitness:
A.
3 Sets
Back Squat x 12-15 reps
*Weight should be difficult for reps given.*
On the 4 min Marks
B.
7 Sets
Assault Bike Sprint x 10 sec
On the Min Mark
5 Sets
Assault Bike Sprint x 20 sec
On the 2min Mark
4 Sets
Assault Bike Sprint x 40 sec
On the 3min Mark
Performance:
A.
3 Sets
Back Squat x 12-15 reps
*Weight should be difficult for reps given.*
On the 4 min Marks
B.
7 Sets
Assault Bike Sprint x 10 sec
On the Min Mark
5 Sets
Assault Bike Sprint x 20 sec
On the 2min Mark
4 Sets
Assault Bike Sprint x 40 sec
On the 3min Mark