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