PART 1

Be sure you understand the Tempos for both the squat and ring row, don’t try to rush through them and use the full rest periods.

4 Rounds of:
A1. Back Squat 3-6 Reps @ 33X3*
60 sec Rest
A2. 8-12 Reps Elevated Ring Rows or Straight Leg Ring Rows 5-8 Reps @ 2112**
90 sec Rest

Newer athletes should opt to perform more reps on the Back Squat with less weight

BS = *3 Seconds to lower the squat, 3 seconds in the bottom position,
X = Explode Up, 3 second pause at the top
RR = **2 Seconds to lower the Row, 1 second at the bottom, 1 second to row up and 2 second hold with rings touching chest

PART 2

FITNESS/SPORT

With a Partner. One person works at a time. Break up the work however you see fit. Reset the bike after each round.

30-25-20-15-10-5
Assault Bike Cals
60-50-40-30-20-10
Wall Balls 20/14 or 14/10* @ 10’/9′

Complete 30 Cals then 60 Wall Balls…

or

OLY ACCESSORY OPTION

A. Push Jerk off the Rack
1 Set of 3 Reps @ 65%
1 Set of 2 Reps @ 75%
5 Set of 3 Reps @ 80%

B. Clean Grip Bench Press
3 Sets of 8 Reps

C. GHD Raises
3 Sets of 10-15 Reps