Friday, January 29th

Deload Week

Lower Body Mobility :15

then,

Assault Bike Intervals :20 on, :40 recovery

Minute 1: 60rpm

Minute 2: 70rpm

Minute 3: 80rpm

Minute 4: 90rpm

Minute 5: 100rpm

(or 6/7/8/9/10 on RPE scale)

x 2 Rounds.

then,

3 Rounds for time of:

25-Air Squats

20-Box Jump Overs (24/20″)

15-Back Extensions

Monday, January 25th

Test Week

Weightlifting Total

Snatch to a 1RM

Clean & Jerk to a 1RM

then,

“Grettel”

10 Rounds for time of:

3-Clean & Jerk (135/95)

3-Bar Facing Burpees

or

“Ingred”

10 Rounds for time of:

3-Snatch (135/95)

3-Bar Facing Burpees