Part A1, For Load: 

 

Back Squat -  4 x 5 (Wk 1/3).

- Same load on last two sets. - It should be heavy but NOT with any misses. You shouldn't need any spotters for these. No max-outs.  

Part A2, For Load: 

 

Strict Press -  3 x 5 (Wk 1/3).

- Same load on last two sets. - It should be heavy but NOT with any misses. No max-outs.

 

Part B: For Calories (& Mateship!)

In Teams of 2 or 3, MAX Calories on the Assault Bike in 6 Mins

  *If in a team of 2, swap every 30 seconds. If in a team of 3, swap every 20 seconds.                      

Post loads from final two sets in Part A1 & A2 and Post Total Calories along with a team name from Part B to comments.

 Heads down getting the work done! Great team efforts today!

Don't you just love the bikes?!

Assault Bike Team Calories scores