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In 4 mins, complete:
2 rounds of:
Then Max Assault Bike Cals for remaining time.
REST 60 seconds
In 4 mins, complete:
2 rounds of:
Then Max DU for remaining time.
REST 60 seconds
Repeat for 4 rounds total (40 min workout)
5 rounds for quality
10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold
5 mins of technique practice:
Toes to bar
Followed by;
1 min AMRAP of Toes to Bar
Rest
3 min light Assault Bike
3 Sets
Deadlift
Blood Flow Recovery Session (Don't Go Above 70% Effort)
45 Min AMRAP
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