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Double-Under Practice 5 mins
Power Clean: Work up to a heavy double (2 reps)
Dynamic Warm-Up
Strength:
DE Squat: Wide Stance Box Squat, 12 x 2 at 50% + chains, 45s rest
Speed Deadlift: 8 x 1 at 60% + bands, 45s rest
Glute Ham Raises: 3 x 12
DE Squat: Wide Stance Box Squat, 12 x 2 at 50% + chains, 45s rest
Speed Deadlift: 8 x 1 at 60% + bands, 45s rest
Glute Ham Raises: 3 x 12
MetCon:
4 RFT of:
Run 400m
10 Squats at 50% 1RM
10 DL at 50% 1RM
Row 400m
4 RFT of:
Run 400m
10 Squats at 50% 1RM
10 DL at 50% 1RM
Row 400m
Endurance: Tabata
Run or Row: 20s on, 10s off, 8 rounds
Run or Row: 20s on, 10s off, 8 rounds
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