Assault bike 10 seconds @250 watts
Assault bike 10 seconds @400 watts
Assault bike 10 seconds @600+ watts
rest 30 sec
x4
rest 4 min actively @ 100watts
x3
Assault bike 10 seconds @400 watts
Assault bike 10 seconds @600+ watts
rest 30 sec
x4
rest 4 min actively @ 100watts
x3
(164 cals)
+
mobility work 20-30 min
*the above done with me*
PM
A. Clean Grip Deadlift - 3 reps every 90 seconds x 6 sets @ 80-85% of 1RM, 170#
+
mobility work 20-30 min
*the above done with me*
PM
A. Clean Grip Deadlift - 3 reps every 90 seconds x 6 sets @ 80-85% of 1RM, 170#
B. Paused Push Jerks - 5 x 3 reps (1 second pause in dip) rest 2 minutes @ 70-75% of 1RM Push Jerk ,130#
C1. Single Leg BB RDL x 6-8 reps rest 1 minute 85#, 8 reps
C2. Side Plank (with top leg abducted) x :30 seconds rest 1 minute x 3 sets. Done.
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