Growth & Development

5 Sets
:30 seconds Air Squats
into…….
30 Thruster 65/45  EVERY TIME THE BAR IS DROPPED 5 Burpee

+ 3:00 rest between sets

 

Performance

A. 5 Sets
12 BOX FACING Burpee Box Jump over 24/20
24 DB Snatch

+ 1:30 rest between sets

B. Assault Bike
1:00 @ 60/55
1:00 @ 62/57
1:00 @ 64/59
1:00 @ 67/60

+ 2:00 rest x 2 sets

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