Physical Training

Sport Basketball

Explosive Repeats 12 min Warm-up Warm-up Clean and Jerk 400m Run Assault Bike recovery. E3MOM for 24 minutes 200m Sprint 3 explosive ball squat jumps (50/30) 1 clean and jerk (around 75%) C2 or Assault Bike recovery ride for the remaining time Get at least 1-minute of recovery. Reduce run meters if needed.

4rds of Gymnastic Circuit 1:00 minute on and 1:00 minute of Active Recovery Max Wall Walks Training Bar Press Max Toes-to-Bar row at recovery pass Max Push-ups Training Bar floor press Max Pull-Ups Ski Erg Recovery Pass

3 rounds for Time 40 Cal Assault Bike 30 Med-Ball Over Shoulder (80/50) 50 box step-ups (20″ box)

300 cal Row for Time (partner workout) While 1 partner is rowing the other is doing a round of: 50m Overhead ball carry (80lb) 1 round of DT at 95lb 12 Deadlifts 9 hang cleans 6 push press Switch

REST DAY Everybody needs a day of rest. Enjoy it!

REST DAY Everybody needs a day of rest. Enjoy it!

Sport Basketball

Buy-In (u go I go) Each partner 300m run in 2.5 minutes E2.5MOM – U Go I Go (partner) Until combined 200 Snatch Reps 100m Run 12/10 Cal Assault Bike Max Snatches (75/55) Buy Out 120 combined cals on Assault Bike

Metcon 30 minutes of Cycling.