A) 4 Rounds:

12 cal Assault Bike
8 Strict Dumbbell Press 20lb/10lb
3 Broad Jumps

* Sub assault bike with a 100m Sprint

B) 3 Rounds:

45 sec max effort, 15 sec rest:

Air Squat
Hand Release Push-Up


Front Squat

A) 1 set x 3 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 3 reps @ 90% of set A
C) 1 Set x 6 reps @ 85% of set A

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

Objective: match your reps in sets A and B

– Rest 90 sec between sets

Strength Tip

Focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load. The front squat doesn’t allow the athlete to lean forward, so ensure you are driving through your midfoot and allow your knees to travel forward, loading force on the quads


Rowing Tapout

Increase Calories on the rower until you cannot complete the work in the 2 min time cap :

0-2min – 20/14

2-4min – 22/16

4-6min – 24/18

etc…until tapout

Workout Tip

Pace the row right from the beginning. If you go all out in the early rounds it will create fatigue that will be hard to combat in the later rounds.

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