Recommended Warm Up (15 Minutes):

20/15 Calorie Bike

15 Air Squats

20/15 Calorie Bike

15 Tempo Goblet Squats (3 Seconds down, Up fast)


1:00 Couch Stretch Each Leg

1-2 Minutes Overhead Mobility


3 Rounds for Time:

25/20 Calorie Bike

15 Double Kettlebell Front Squats (53/35#)


*This took most between 7-10 minutes.  This is a leg burner.  You may also use dumbbells if you need.  If you don’t have enough assault bikes, you can  run 400m. This is a simple workout, but hard to go fast… GO FAST!


10 Minute EMOM:

1 Thruster @ 85-90% of 1RM


*Shoot for 85-90% for all 10 reps here.  Should be heavy but doable for you.  Focus on the drive at the top of the rep each time!  With the thruster we want to have as little “wasted energy” as possible so when you jump to drive the bar overhead you want to try and focus on all that power going from your legs into pressing into the barbell.  You can go from the ground or the rack for this.

Skill Work