Then complete 2 sets of:
8/side Bird Dogs
12 Banded Slides
Then for 7 mins cycle through:
1 min Row or Assault Bike
5/side Skater Jumps
5 Box Jumps
8 Clean Grip Deadlifts
8 Push Presses
2/side Skater Jumps to Box Jump
45/35 Cal Assault Bike or 55/45 Cal Row
45 Power Clean & Jerks (95/65)
Complete 3 sets of the following:
5 min Assault Bike at RPE 7/10 at damper 1 high velocity
Rest 2 mins
8 x 30 secs on/30 secs active Assault Bike at RPE 8/10 at damper 4-5
Rest 2 mins
5 mins Assault Bike at RPE 7/10 at damper 2 high velocity
Rest 2 mins
8 x 30 secs on/30 secs active Assault Bike at RPE 8/10 at damper 4-5
Rest 2 mins
5 mins Assault Bike at RPE 7/10 at damper 1 high velocity
Rest 2 mins