A: dynamic effort lower
box squats
OTM10 x3 @ 70% of 1RM squat
speed deadlifts
E:30 x1 @ 80% of 1RM squat
B: MetCon – CAP10
400m run
21-15-9
- box jump 24/20
- toes to bar
400m run
C: 6 cycles
:20 pull-up
:20 push-up
:20 REST
A: dynamic effort lower
box squats
OTM10 x3 @ 70% of 1RM squat
speed deadlifts
E:30 x1 @ 80% of 1RM squat
B: MetCon – CAP10
400m run
21-15-9
400m run
C: 6 cycles
:20 pull-up
:20 push-up
:20 REST