Aerobic work:5-4-3-2-1
Minutes Row
Minutes assault bike You need to do 5 min on each. Then 4 minutes on each…. Down to 1
So this is 30 minutes long.
Strength/technique work:
Build to a heavy halting clean deadlift
1-1-1-1-1
Halt for two seconds at the knee, check for vertical shins, then finish the pull to the hip