WARM UP
EMOM 5:00:
:10 assault bike sprint
3 rounds:
:30 air squat hold
10 kip swings
10 hollow rocks
SKILL
E2MOM 10:00:
4 back squat @ 75% 1RM
*All working sets should be at same weight.
WORKOUT OF THE DAY
For total reps:
8 toes to bar
8 calorie Assault bike
16 alternating DB snatch
2:00 work
-2:00 rest-
4:00 work
-4:00 rest-
8:00 work
RX: (50/35)
55+: (40/30)
Lv2: (70/50)
*Athletes should attack each round with a different pace and pick up where they left off the round before. Score total reps completed.