Back and Forth, Back and Forth - 10 Meters at a Time

EQUIPMENT: KB (1.0), Pull-Up Bar + Box beneath, Barbell (75/55)

WARM-UP:

*Active Stretch/ Dynamic Warm-Up

*400m Run + 40 x Air Squat

SET #1:

a) 4x 10m there/ back: KB Swinging Broad Jump

b) After Each there/ back: 5 ea. arm x KB Long Cycle (power clean & press)

c) 40 x Push Press (75/55)

a) 3x 10m there/ back: KB Swinging Broad Jump

b) After Each there/ back: 5 ea. arm x KB Long Cycle (power clean & press)

c) 30 x Push Press

a) 2x 10m there/ back: KB Swinging Broad Jump

b) After Each there/ back: 5 ea. arm x KB Long Cycle (power clean & press)

c) 20 x Push Press

a) 1x 10m there/ back: KB Swinging Broad Jump

b) After Each there/ back: 5 ea. arm x KB Long Cycle (power clean & press)

c) 10 x Push Press

SET #2:

a) 3x 10m there/ back: Single-Arm KB OH Lunge (switch arms ea. length)

b) After Each there/ back: 5 ea. arm x KB OH Squat

c) 30 x Jumping Pull-Up 

a) 2x 10m there/ back: Single-Arm KB OH Lunge (switch arms ea. length)

b) After Each there/ back: 5 ea. arm x KB OH Squat

c) 20 x Jumping Pull-Up 

a) 1x 10m there/ back: Single-Arm KB OH Lunge (switch arms ea. length)

b) After Each there/ back: 5 ea. arm x KB OH Squat

c) 10 x Jumping Pull-Up