1. Warm up
2. Strength training; "Lynne", five rounds for max reps of:
Body weight bench press
Pull up
Note there is no time component in this section, it's all about the reps!
3. Recovery
Optional conditioning; for time:
25/21" box jump, 21-18-15-12-9-6-3 reps
25/21" box squat thrust, 3-6-9-12-15-18-21 reps
Simon requested this part being as he missed it last time we did it. Any complaints send them his way ;-)
1. Warm up
2. Strength training; three rounds of:
(a) Back squat, 5 reps
Rest, 2 mins
(b) Rope climb, 2 ascents
Rest, 2 mins
3. For time:
25/21" box jump, 21 reps
25/21" box squat thrust, 3 reps
25/21" box jump, 18 reps
25/21" box squat thrust, 6 reps
25/21" box jump, 15 reps
25/21" box squat thrust, 9 reps
25/21" box jump, 12 reps
25/21" box squat thrust, 12 reps
25/21" box jump, 9 reps
25/21" box squat thrust, 15 reps
25/21" box jump, 6 reps
25/21" box squat thrust, 18 reps
25/21" box jump, 3 reps
25/21" box squat thrust, 21 reps
4. Recovery: mobility
