EQUIPMENT: Jump Rope, Set of Rings (~2" off of ground), Barbell (65), 2 Kettlebells of matching weight (1.5 pood)
WARM-UP:
5 Rounds -
*100 x Jump Rope Singles
*5 x Pop-Up Push-Up
SPEED WORK: "Sprint Repeaters"
10 Rounds of 100m Sprint every :40
-whatever remains of your 40 seconds after your 100m run = your rest b/w rounds
MAIN SET: Strength & Stamina
*400m Run
*10-20-30, etc. x 2KB Deadlift
*10-20-30, etc. x Ring Push-Up (mod: parallette or DB push-up)(elbows in!!!)
*10-20-30, etc. x Push Press (65 lb. barbell)
*10-20-30, etc. x Broad Jump
(Ex.: Rnd. 1 = 400m Run + 10 reps of each of the 4 exercises; Rnd. 2 = 400m Run + 20 reps ea., etc.)
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