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Wednesday 12/20/23

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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)

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