10 min: Max height box jump
Deadlift; 10 reps; 3 sets
*If you completed all 3 sets successfully last week, add 5-10kg
*If you did not complete all 3 sets successfully last week, stay on same weight
12 min: Team Assault Bike Sprints
*Split into two groups, you have 12 minutes to accumulate as many cal as possible.
*Each person can only complete a maximum of 12 cal at a time.
*Each sprint should be max effort.