MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

1: 12/15 Cal Bike Erg (Both, same time)
2: 2-4 Rope Pulls/Rope Climbs/Legless Rope Climb (Share)
3: 10 Sync. KB Squat Cleans @12/16 Intermediate: @16/24 RX: @20/28
4: 3 Sync. Wall walks
5: 12/15 Cal Bike Erg (Both, same time)
6: 10-15 Sync. Ring rows/Pull ups/Chest to bar
7: 20 meter KB Front Rack Walk @2x12/16 Intermediate: @2x16/24 RX: @2x20/28 (Both, same time)
8: 10-12 Alternating Burpee Box jumps (Alternate every rep)
9: 15 sec Max Cal Assault Bike (Both, same time)
10: Rest

1: 12/15 Cal Bike Erg
2: 1-2 Rope Pulls/Rope Climbs/Legless Rope Climb
3: 10 KB Squat Cleans @12/16 Intermediate: @16/24 RX: @20/28
4: 3 Wall walks
5: 12/15 Cal Bike Erg
6: 10-15 Ring rows/Pull ups/Chest to bar
7: 20 meter KB Front Rack Walk @2x12/16 Intermediate: @2x16/24 RX: @2x20/28
8: 8 Burpee Box jumps
9: 15 sec Max Cal Assault Bike
10: Rest