Growth & Development

A.  3:00 Assault bike Tester

B. Barbell Bench Press 20×1 tempo Heavy sets of 8,6,4,2

C.  6 sets

8 Ground to overhead (anyway) 75/55

8 Box jump over

+1:00 rest between each set

 

Performance

A. 5:00 Assault Bike Tester

B. Back Squat

8 Reps @ 65%

6 Reps @ 75%

4 Reps @ 80%

2 reps @ 85%

1 Rep 85% +

C.

12 rounds

5 assault bike cals

5 toe to bar

 

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