- STRENGTH:
Sumo Deadlift
3-3-3-3-3-3-3 @ 70% of 3RM
Sets every 2min
*Focus on speed from the floor
*Immediately into 3 broad jump (Focus minimal contact with the floor when bounding)
- METCON:
3 Rounds For Time:
18 Handstand push ups
15 Box Jumps
3 Squat Cleans @ 100/70kg
- CFP LITE:
3 Rounds For Time:
18 Push ups
15 Box Jumps
13 Medball cleans
- CFP PERFORMANCE:
Back Squat
5-5-5-5-5 @ 85% of 1RM
- CFP+:
Rowing technique
