Strength

HBBS-

• 3×12-65%
• focusing on explosiveness out of the bottom

Conditioning

A) Sprints

• 2×300 m sprints- 60 sec rest
• 2×200 m sprints-60 second rest
• 4×100 m sprint- 60 second rest
• Bring a stopwatch, phone or another method of keeping track of your time.

B) 10 min amrap

• 5 strict pull ups
• 5 strict hspu
• 5 ring dips