Strength:
Back Squat
80%/5
85%/1
80%/5
88%/1
80%/5
91%/1
WOD:
30-20-10:
Pull-ups
Cals on Assault Bike
Directly into…
30-20-10:
Shoulder to Overhead (135/95#)
Jumping Lunges (15/side)
SC: Bands or jumping pull-ups, Rower, (115/80), jumping lunges
Fit: Ring Rows, Rower, (75/55), Alternating Lunges in place or air squats
