Warm-up:
200m Run then 3rds of:
10 High Box Step-ups
3 1 ΒΌ Front Squats
5 Strict Press
Strength:
Every 3min x 15min Back Squat x 3-4 reps @ 80-83%
Conditioning:
3rds
9 Strict Handstand Push-ups
12 Thrusters 135/95
15 Box Jump Overs 24/20
Or
3rds
12 Hand Release Push-ups
12 Thrusters 115/75
15 Box Jump Overs 24/20
Finish:
3 sets
Supinated Grip Bent Over Barbell Row x 6-8 reps @2111
L-sit or Knee Tuck on Boxes x 30sec
Calf Raises x 15 reps @3030