Run / Plyometrics

Strength…

Front squats

2x  5x 60.0kg (75%), 2x  4x 70.0kg (80%), 2x  3x 80.0kg (85%)

then, for time…

Run 1000m (2deg, 16kph), 5x Step jumps 20″ > 24″ > 30″, Run 800m (2deg, 16kph), 5x Step jumps 20″ > 24″ > 30″, Run 600m (2deg, 16kph), 5x Step jumps 20″ > 24″ > 30″, Run 400m (2deg, 18kph), 5x Step jumps 20″ > 24″ > 30″, Run 200m (2deg, 20kph), 5x Step jumps 20″ > 24″ > 30″

then…

100 Windscreen wipers @ 60.0kg

then, a finisher for time…

50 Chin-ups

< 2:30 >

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