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STRENGTH

3: Squat Clean (10 E2MOM x 3)

2: Squat Clean (10 E2MOM x 2)

1: Squat Clean (10 E2MOM x 1)

2: Squat Clean (10 E2MOM x 2)

3: Squat Clean (10 E2MOM x 3)

Rest 4 min

TABATA Bike RD WB SU (4 Rounds for reps)

Tabata

8 Rounds :20 work :10 Rest

Assault Bike for Cals

Rest 40 seconds

Ring Dips

Rest 40 seconds

Wall Balls

Rest 40 seconds

Sit Ups

Basics-Parl Dips

RX-20/14#, 10/9′

RX+-20/14#, 10/10′

50-59-14/10#, 10/8′, Parl Dips

60+-10/6#, 10/8′, Parl Dips