October 28, 2014

A.

3 sets, not for time:

Handstand Walk x 30 ft (or 5 attempts)

Strict Toes to Bar x 8-12 reps

Double Unders x 40-50 reps

B.

Six sets of:

Strict Press x 2 reps @ 83-85%

C.

Every minute, on the minute, for 10 minutes:

Odd- Box Jumps (24"/20") x 10 reps

Even- Push Press (135lbs/95lbs) x 5 reps

D.

3 sets, not for time:

Banded Hamstring Curl x 8-12 reps

4 Count Flutters x 10 reps

(fast forward to 1:10)

"Optional Conditioning"

Two sets of:
Run 2 Miles (3200 Meters) @ 80-85% of your 1600 meter PR pace
Rest 5 minutes