A. E3MOM for 15min

Front Squats x4 @ 85%

B. For Time


Hang Power Cleans @ 50/35kg

Pull Ups

20min time cap


Assault Bike

30 Calorie Best Effort

Rest 3 Minutes

20 Calorie Best Effort

Rest 3 Minutes

10 Calorie Best Effort\

* Every set of best effort should be done as fast as possible in the same way you would attack a 1 rep max back squat.

* Spend a few minutes on the bike first letting your body become accustomed to the bike.


To Be Done Post Extras

A. 200 Metre Walk

10 Minutes foam rolling quads

B. Couch Stretch- 2 minutes each side