A) 3 Rounds:

2min of work each round (rest remaining time):

12 Barbell Deadlift, with an Empty Bar
12 Assault Bike Calories

B) 3 Rounds
9 Box Jump, 20”/20”
18 Sit-Ups



5 sets x 3 reps
3 sets x 3 reps @ 90% of heaviest 3 rep.

Objective: build in repetitions of three until a challenging three rep is attained, then complete three more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Deadlift: feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.



Every Minute on the Minute for 16 Minutes Alternate Stations:

Minute 1 :
10 Push Presses

Minute 2:
10 Strict Pull-Ups

Minute 3:
30 second Max Calories Assault Bike

AX: 95#/65#
RX: 115#/75#
RX+: 135#/95#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Push Presses: athletes should choose a moderate load, and use a rack. Athletes should be able to complete all repetitions in 30 seconds or less, scale load as needed.

Pull Ups: athletes who can perform strict pull-ups should give themselves a cut off time of 40 seconds of work. Scale to jumping pull-ups if needed.

Bike: should push the bike for 30 seconds!

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