Warm-up: 5 min Assault bike + movement prep

A: 15 x 1 min on / 1 min off:

A: 5/3 bar mu + 30 du
B: 7 HSPU + 4 DL 120kg/80kg
C: 15 air squat + 7 t2b

Alternate between A, B and C, 5 sets of all

Cool-down: Easy assault for 10 min + 10 min mobility