AM- POWER
3 Sets:
8:00 assault bike
*Consistent pacing, Z3-4 HR
Rest 3:00 between efforts
POWER ENDURANCE / REPEAT
WARRIOR pointTWO repeat :
AMRAP 12
90 Wallball
30 Deadlifts 115/85kg
15 Muscle-ups
B) SKILL / GYMNASTICS:
Max Unbroken Ring Push-ups
3 x 50% of reps above
**so if you hit 20.. complete 3 sets of 10 (ROUND UP odd numbers)
C) WEIGHTLIFTING:
6 x 1 Clean and Jerks
**First working set starts at 85%