• EMOM x 12-15mins
  • 1st – 30X0 Goblet Cossack Squat x 3-4/leg
  • 2nd – 10-12 Russian KBS Heavy
  • 3rd – 15-20sec Assault Bike HARD (build up to sprint pace)


A) Muscle Snatch Complex

B) Banded Box Squat

  • 21X1; 3,2,1,2,3; rest 2mins
  • *Make the second set of 2 and 3 tougher than the first. Set of 1 should be the heaviest set of the day. These are meant to be TOUGH SETs
    Demo video https://youtu.be/Nwx_xD5YKmc

C) Dual Kettlebell Rack Russian Step Up

D) 3-5 Rounds Increasing Effort