Backsquat 3x10 across

Then

10 HSPU
20 Toes to bar
30 Box jump overs 24/20
40 Overhead Walking lunges 45/25
50 Air squats
40 Overhead Walking lunges 45/25
30 Box jump overs 24/20
20 Toes to bar
10 HSPU

 

L1- HSPU= Double KB strict press

     T2B= Beat swing+knee raise

     BJO=step ups

    OHWL=25/10

L3-HSPU are strict

    T2B= 10 toes to bar and 10 pull overs

 

Comp/strength HW

Strict press 3x10 across

3xME Chin ups

 

Conditioning

5 attempts to establish Max RPM on the assault bike

Then

10 rounds

:15 seconds work at 90% of Max RPM

:45 seconds rest

Set the bike for the work/rest ratio and stay on the bike, keep peddling

Comment

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