Friday 23rd August, 2019

AM SESSION (optional):

Assault Bike:

Hold 500/400 watts for as long as possible
Then 400/350 watts for as long as possible
Rest 3 mins
x 4 sets
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PM SESSION:

Warm Up:

EMOM 12
1 - 45s Row
2 - 20 Hollow rocks
3 - 20 lunges
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Sumo Deadlift:

5 x 5 - add load from last week.
Rest 2 mins
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Segmented Clean Grip Deadlift:

5-5-3-3-2@80-90% Max clean
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EMOM 30:

1 - Row 18/15 Cals
2 - 5-8 C2B + 5 Burpee
3 - 5 Cluster@45 + 6-8 box jumps
4 - 12/08 Cal assault bike (Balls out)
5 - Walk rest

If you start to blow up on this i want you to cut the assault bike out and ust have two mins rest.

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