Thursday 13.10.16

a. Back Squat

15 minutes to find your heaviest set of 3

b. 5 rounds:

75m sprint (all out effort)

light / easy recovery back in

2 wall climbs (work SLOW, for quality)

Box Jump, 12, 16, 20, 24, 30, 33"

- Work to the highest box you can then progress.

- Warm up your calves, hamstrings and adductors well and perform 2 warm up efforts on sprints to accommodate for the volume of running from Monday / Tuesday

Scale wall climbs to a position that you can manage to hold for 3-5 seconds and control out even if this is to plates.

Scale the box jump to a lower height plates are acceptable here too. Step up for injury

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