Strength
Bench press
4×3 Heavy
2×7 Speed
000,230,500,730,1030,1230
*7 mins to build to heavy 3- stays same for sets
*Weight reduces to focus on speed
*
WOD
7 Min AMRAP
50 Double Unders
10 Pull Ups
10 Push Ups
*
PEAK
Aerobic Capacity – Running
3 Sets:
500m Run at 1-mile BEST pace
Rest 1min
300m at 1-mile GOAL pace
Rest 4min