2016 Regionals Prep Cycle 2 Day 21

6/29/15

1.  Warm Up
Run 400m
30 Strict Pullups

2.  Strength
A.  Back Squat speed work 8 x 2 @60% (144#)
2 @ 145/145/145/145/145/145/145/145#

B.  Strict Press 5 x 4 @80% +5# (85#)
4 @ 85/85/80/80/80#

3.  Interval
Every 3 minutes for 4 rounds (12 min total)
Row 200m
25 Wallball @14#
rest remainder
2:09/2:12/2:22/2:30

4.  MetCon
8 min AMRAP
8 HSPU (UB with abmat)
4 High Box Jumps @24"

7 rounds