Warm up:
9 min emom
1 min each station
Jacks
Air squats
Up downs
A. IM30
B. 20 min emom
5 heavy deadlifts
5/3 muscle ups or 10 double db bent over rows
C. 1 min on/1 min off x 20 min
Assault bike
Warm up:
9 min emom
1 min each station
Jacks
Air squats
Up downs
A. IM30
B. 20 min emom
5 heavy deadlifts
5/3 muscle ups or 10 double db bent over rows
C. 1 min on/1 min off x 20 min
Assault bike