Anaerobic Capacity Yuck + Strength

WARM-UP:

*Dynamic Warm-Up/ Traveling Active Stretch

3 Rounds -

*100m Run

*10 x Squat Jump

ANAEROBIC CAPACITY RUN (c/o Jason Karp, PhD):

*400m Run (all out sprint!)

*1 min. REST

*800m Run (all out sprint!)

*1 min. REST

*400m Run (all out sprint!)

STRENGTH w/ RETURN INTERVAL #1:

*10-8-6-4-2 x Barbell Burpee (95/75)

Return Interval b/w ea. Set:

*5 x Slam Ball Squat Clean

*5 ea. arm x Single-Arm atop SB: DB Plank Row (5 x R, then 5 x L)

*5 ea. leg x DB Overhead Lunge

STRENGTH w/ RETURN INTERVAL #2:

*6-4-2 ea. leg x Single-Leg Deadlift (95/75) 

Return Interval b/w ea. Set:

*5 x Slam Ball Squat Clean

*5 ea. arm x Single-Arm atop SB: DB Plank Row (5 x R, then 5 x L)

*5 ea. leg x DB Overhead Lunge

ANAEROBIC CAPACITY RUN:

2 Rounds -

*100m Sprint

*30 sec. REST

*200m Sprint

*30 sec. REST

*100m Sprint

*1 MIN. REST b/w Rounds