Warm-UpBanded 7sThen Into6 min AMRAP30-sec assault bike10 plate toe taps (each side)2x25ft shuttle jog (down and back):15 StrengthBench5×5 @ 60-65%:25 WOD3:00 Max Calorie Assault Bike-3:00 rest-3:00 Max 25ft Shuttle Run-3:00 rest-3:00 Max Calorie Assault BikeStimulus is high intensity. Athletes will be in attack mode for the 3 minutes of work and focus onrecovering enough to...Read More

Warm-Up2:00 Machine-into-2 sets (empty bar)5 Clean Grip Deadlifts5 High Pulls5 Hang Muscle Cleans5 2in Drops– into –2 sets (empty bar)2 Power Cleans2 Hang Power Cleans (below the knee)2 Hang Power Cleans:15 StrengthTake a few minutes to build to your first weight of this complexSet 1:1 Power Clean + 1 Below the Knee Power Clean +...Read More