Every 3:00 x 10 Rounds:
10/7 Cal Assault Bike
Max Push Press @40-50% of 1RM
Shoot for 5-10 Reps. Anything more than 10 is really going to add up.
Do not Jerk the bar. Keep that Push Press!
Power Clean From The Ground.......Al this means is don't use the racks
1:00 L-Side Plank
1:00 R - Side Plank
*After each set 10 Barbell Bicep curls 45/35
**Add weight after each set if you feel up to it!