30 & 30

Competition Class

Strength

Skills and Drills

RUN CONDITIONING

3 Rounds
Sprint 800m
Jog 200m
*can walk first 10-20m of the 200m, just get 'jogging' before you think you're ready

GYMNASTICS

Make up a test you missed from the week

UPPER STRENGTH

7 Giant Sets
2 Bench Press (55% + bands)
3 DBL DB Bent Over Row (AHAP)
5 Strict Toes to Rings
20s Superman Hold

 

MetCon

CLASS

E2M12M
5 Push Press
25, 50, 60, 70, 80, 55 (amrap)

10s Chest to Bar Hold after each set

21-15-9 reps for time:
Deadlift 185/125
Sit-ups
Box Jumps 24/20

*10min time cap