AM SESSION
LACTIC INTERVALS
Hold 600/400 watts for as long as possible on Assault Bike
REST 3:00 x 6
PM SESSION
EVERY 2:00 x 8 Rounds (alternating)
A - 4 Strict Muscle-Ups + 12 DB Step Overs, 2 x 22.5/15kg
B - 15 GHD Sit-ups + 20 Cal Row
** 4 of each
Rest 6:00
EVERY 2:00 x 8 Rounds (alternating)
A - 8 Deadlifts @ 130/100kg + 10 Burpees over the Bar
B - 15 OHS @ 35/25kg + 10 Chest to Bars