Training Plan 3 sets of Intervals Workout
A) 3 sets of intervals (A1 – A2 – A3)
A1. 8-minute EMOM
1) 15 Wall-ball 9/6kg (20/14lbs) + Max bar muscle-ups in the remaining time
2) 10/7 (cal) Assault bike + Max DB snatch, alternating @ 22.5/15kg (50/35lbs) in the remaining time
Rest 3-minutes before A2
A2. 4-minute AMRAP
15/12 (cal) Assault bike
12 Chest to bar pull ups
Rest 3-minutes before A3
A3. 4-minute AMRAP
4 – 8 – 12 – 16 etc.
Wall-ball @ 9/6kg (20/14lbs)
DB snatch, alternating @ 22.5/15kg (50/35lbs)
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