A) Tabata 5 cycles(20 sec work, 10 sec rest):

Wall Ball 20lb/14lb
Hand Release Push-Up

– Rest 45 sec

B) 2 min Assault Bike @ 60 rpm

*Sub assault bike with 400m run @2 min pace


Strict Press

Establish Heavy Single

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

A) 1 set x 5 reps @ 70% of Heavy Single
B) 1 Set x 5 reps @ 90% of set (A)
C) 1 Set x 8 reps @ 85% of set (A)

Objective- Match your reps in sets (A) and (B)

-Rest 2 Min between sets

Strength Tip

Keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement. Achieve this by pulling your ribs down. Take time to stretch your chest and neck prior to load.


3 Rounds:

20 Overhead Squat 70#/55#
2 min max Assault Bike

– 2 min rest

Workout Tip

Make sure you complete your reps with full range of motion. No cutting your squats short in order to move faster.

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