4/19/18

19
Apr

4/19/18

LIFT
Alternating EMOM x 10 (5 Rounds):
Odd Minutes – 4 TTB + 4 Pull-Ups + 4 TTB + 4 CTB Pull-Ups
Even Minutes – :30s for Max Strict Handstand Pushups

CONDITIONING
Run
Jog: 800mx 1 ( 1min rest)
Run: 400m x 2 ( 1min rest)

Jog: 400mx 1 ( 1min rest)
Run: 200m x 2 ( 1min rest)

Jog: 200mx 1 ( 1min rest)
Run: 100m x 2 ( 1min rest)

OR—
With a continuous running clock
4 Rounds – :20s Recovery Pace, :40s Fast Pace
4 Rounds – :30s Recovery Pace, :30s Fast Pace
4 Rounds – :40s Recovery Pace, :20s Fast Pace
4 Rounds – :50s Recovery Pace, :10s Fast Pace
**FAST PACE IS NOT A SPRINT PACE

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