3-5 minutes of workout prep

banded good mornings x 10

x-band walks x 10

tGU x 3/side

Sumo squat to stand x 10

 

then

 

A. Split stance press x 3×3

B. Split Jerk x 2 reps x 3 sets **off feel

+

21 HPC, 95/65

21 thrusters, 95/65

100m run

rest time = work time

15 HPC, 95/65

15 thrusters, 95/65

200m run

rest time = work time

9 HPC, 95/65

9 thrusters, 95/65

400m run

 

Cool Down

wall stretch x 60 sec. per leg

banded leg stretch x 2 minutes each leg

partner OH stretch x 20 sec. x 2 sets




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