Warm up
Medicine ball Lateral tosses against wall
Push Jerk
3x70%
3x77.5%
AMRAPx 87.5
1 RM Pull up
Speed Deadlifts with Band Resistance
10 x 2 @ 50%
Hanging leg lifts straight leg
3x20
100 straight leg sit ups for time
Take a Break of at least 3 hrs. if Possible
Find a Track if Possible
Repeat the Following at 100% effort
x4
200m Rest 30 sec.
400m Rest 1 min
Record all times
or
Treadmill
10 degrees/10 mph
:30 Rest :30
1:00 Rest 1:00
repeat x4
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