Fitness:

A.) EMOM 10 Min.

Odd – DB row (5L/5R)

Even – 10 Push ups

B.) 10 rounds Assault Bike/Row/ERG

30 sec on 30 sec off

C.) Tabata Planks

8 sets

20 sec on 10 sec off

Performance:

A.) EMOM 10 min.

Odd – 1-2 MU or 5 pull ups

Even – Wall Walk – 2

(try strict HSPU with stacked ab mats)

B.) 10 rounds Assault Bike/row/ERG

30 sec on 30 sec off

C.) Tabata Planks

8 sets

20 sec on 10 sec off

Competitor:

A.) EMOM 10 min.

Odd – MU’s 5/3

Even Strict – HSPU – 3

B.) 10 rounds Assault Bike

30 sec on

30 sec off

***Partner up if necessary and bikes are full***

C.) Tabata Planks

8 sets

20 sec on 10 sec off

D.) 5×3 hip snatch (position 1)

Build a little each set