Workout Of The Day- Friday 09 September 2016

Workout Of The Day- Friday 09 September 2016

Warmup for sprint work – at least 10 mins including some running, increasing speed and intensity

Part A
6 alternating rounds with partner
5/5 jumping lunges off bench (alternating legs)
5 burpee broad jump (towards partner)
20M banded sprint

Part B
5 alternating rounds:
5 bounding bench/box jump overs (off box)
20 M empty sled sprint

Part C
Accumulate 50 bench press in fewer than 8 sets
But whenever rest do 20 seconds of battle ropes
* select weight that fits above requirement, about 70-80% of max

Posted in Workout of the Day
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