WARM
std warmup
400m medball run
MAIN
A. Skill work. 3 rounds, not for time:
{
3 HS Holds
1-2 MU
1 BarMU
10 pistols (5/side)
}
B. 3 sprint sets. 30s per movement, 3 movements, count total reps. 4 min b/t
{
30s row for cals
30s 70# KBS
30s 20" box jump
}
counts: 38, 38, 37
I added:
C. Pullup progressions
3x3 weighted pullups #20, 30x1 tempo
D. 3x10 GHD situps
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