Thursday feb 24

Warm up
Back abdominal emphasis during warm up

Todays workout is High Tempo
Move between all sets briskly, barely catch your breath and Go

Power clean
6 x 2 @ 80% max 1 min rest between move fast

Wide stance box squat
6x2@ 50% 1 min rest

Box Jumps Work up to max height repeat x5 at max height. Work fast

Sled pulls with belt
Start with 70lbs x2
105 x2
115 x2
125 x2

Between the legs pull
Heavy enough to have good resistance but not heavy enough to be slow
100 ft
Lateral side steps with sled connected to belt
100 ft per side
Finish with kaiser
Repeat x2

Tower Suicides 100% INTENSITY-Time the entire suicide but go hard as hell from the beginning
NEVER SAVE YOURSELF GO HARD AND EMBRACE YOUR ABILITY TO GO 100%
if you have a vest wear it, if you have your gear wear it
1 flight up down
2 flights up down
3 flights up down
4 flights up down to kaiser
repeat 3 times