Part A Warm up
2 Sets
Overhead KB Walk x10ft ea. arm
Samson Stretch Lunge x6 steps, alt.
Banded Good Morning x20
Squat Hold x30 sec (Stretching focus)
Part B
3 Sets
10 Sec Tempo Snatch Pull x2
rest 1 min
Close Grip Overhead Squat x2 @99×1
rest 2 min
*Close grip will vary per athlete. Bring your hands as close as possible while still being able to perform a full ROM squat
Part C
4 Sets, Ea. For Time Of:
7/5 Cal Assault Bike
15 Kettlebell Swings (53/35)
7/5 Cal Assault Bike
14 Overhead Plate Walking Lunges (45/35)
7/5 Cal Assault BIke
rest 5 min
*Focus on going 100% during each assault bike effort.
