A. Warm Up
Airdyne or row for 6 minutes continuous
Every 90 seconds sprint for 12 seconds (4 sets)
B. Strength
3 sets of 4 at 3131 Tempo
3 sets of 3 reps (reset at the bottom of each rep)
C. Conditioning
15-12-9-6-3
KB Snatch/arm 44/26
Box Jump Step Down 24″/20″
*coaches challenge 53/35 + work back up to 15
(15-12-9-6-3-6-9-12-15)