Warm-Up
Banded 7s
Then Into
6 min AMRAP
30-sec assault bike
10 plate toe taps (each side)
2x25ft shuttle jog (down and back)
:15 Strength


Bench
5×5 @ 60-65%
:25 WOD
3:00 Max Calorie Assault Bike
-3:00 rest-
3:00 Max 25ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Assault Bike
Stimulus is high intensity. Athletes will be in attack mode for the 3 minutes of work and focus on
recovering enough to repeat. The first bike is a primer, and the next 2 stations are all heart and drive.
Ensure athletes stay upright and walk around during the rest while getting the heart rate under control.


:45 Skill Work
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 second pause at the top with 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps):55 Cool Down
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper ba