- METCON:
For Time (CAP 35min)
10 x 400m run
Work to rest ratio 1:1
*Scale to 8x400m or 6x400m
- PLYOMETRICS:
Plyo Bounding
5 sets of:
2 Seated Box Jumps + 1 Broad Jump
(Seated box jump: Low box, jumping to high box)
- CFP PERFORMANCE:
5 Rounds
Every 2min
10m Handstand walk
1 legless Rope Climb
1 Rope climb
Then
4 x 4 Muscle ups + 1 extra dip on each rep
- CFP+:
OPEN GYM
Choose a weakness and work on it.
