Strength
Deadlift
6 – 70%
6 – 80%
3 – 90%
2×2 – 95%
Workout
Every 3 min for 9 Min
Assault Bike 15/10 Cals
10 D-Ball Shoulders (100/60)
Max Box Jumps (24/20)
**Although it looks like a lot, this workout is really about accumulating box jumps. Work hard on the bike and D-balls to give yourself as much box jump time as possible. Use the first round to set the stage for 2 and 3 to get off the bike and to the dball with plenty of time to knock those out and get jumping. Find a rhythm with your arm swing, jump, hip extension, descent, and rebound. It should look effortless, monotonous.