Growth & Development

  1. :45 seconds hard sprint on bike + 3:00 rest x 3 sets

4 sets

20 KB swings 53/35

15 Front Squat 95/65

20 KB swings

+ 3:00 rest between sets

 

Performance

  1. 1:00 hard sprint on bike + 4:00 rest x 3 sets

EMOM 21:00

Minute 1 10 Pull-ups

Minute 2 10 thruster 95/65

Minute 3 10 HSPU / 3 wall walks

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