| Strength Work: (20:00) | |
| Alternate between movements: | |
| 3×5 Tempo Bench Press (2 seconds down, 1 second pause 1″ off chest, explode up) | |
| 3×8 Front Rack Step Back Lunge (4 ea. leg) | |
| METCON (20:00) | |
| 5 Rounds: | |
| 15 Push Ups (ADV: 20) | |
| 20 Jump Squat | |
| 60 Double Unders | |
| REST 1:00 After Each Round | |
| INTENT: Sprint | |
| OPTIONAL WORK: | |
| 6 x Pro Shuttle (5-10-5 Drill) (3 each direction) | |
| Row: 3x 650 m Rest 1 min between efforts (build up and warm up to these trying to keep the same s/m) |
QUICK LINKS
WE PARTNER WITH
