Agility Ladder
Relay for 5 Rounds
Then,
10 Inchworm Push-Ups
10 High Box Step-Up
10 Empty Bar Staggered Stance Good Mornings (each)
Strength:
A. Clean - hold in catch for 2 sec., work to a good double in 5 sets
A. Clean - hold in catch for 2 sec., work to a good double in 5 sets
MetCon:
5 sets:
10 HSPU
15 C&J, 95/65
20 cal row
rest 2:30
5 sets:
10 HSPU
15 C&J, 95/65
20 cal row
rest 2:30
Extra:
2-4 rounds based on feel/time
10 GHD sit ups/Zombie Sit-Ups
10 barbell facing burpees
20 weighted double unders/:45 double under practice
10 GHD sit ups/Zombie Sit-Ups
10 barbell facing burpees
20 weighted double unders/:45 double under practice
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