EMOM 4laps 16min
1 min to complete each rep count
14 DB Lunges 50/35
12 Matador dips
10 chin ups
12 elevated sumo squats 70+/50+(single DB)
Athletes can aim to get a big set followed by smaller sets on the strength movement’s or just start with small sets right away.
Athletes can afford to push the row/bike/sprint a bit as the goal is to get as many reps of each strength movement as possible.
Max BB Thrusters 115/85
30 Box jumps
BB Cleans 115/85
600 meter sprints curb and back 3 times (if inside 50ft back and fourth 20times)
Max Bench Press 155 / 105