Friday, 28 November 2014

WARM UP (12 minutes max)
Static Box Jump:  7x1 @ 90% of your max height or more
• Static start for each box jump = no steps. 

STRENGTH
Push Press:  3-3 @ 70-80%; 2-2 @ 80-90%; 1-1 @ 90% or more
• The amount of weight should climb each and every set; hit the last single at a weight you know you can hit but will be challenging.

CONDITIONING
3 rounds for time:
250m Row
10 Toes-to-Bar
200m Run
10 Toes-to-Bar
50 Double Unders
10 Toes to Bar
Rest 2 minutes between each round.