Sprint Hard. Rest Hard

Strength

E2M10M

3 Push Press @ the following percentages of your 1RM
55/65/75/85/90* (*90% = max unbroken set)

MetCon

E4M20M

Rd1: Run 400m afap
Rd2: 3 Rounds of
7 Burpee Box Jumps 24/20
7 T2B
Rd3: Run 400m afap
Rd4: 3 Rounds of:
7 Burpee Box Jumps 24/20
7 T2B
Rd5: Run 400m afap

Coaches Notes

KINDA EQUIPPED

E2M10M
6 DB Push Press
*if too easy, go to strict or increase reps to 10

E4M20M
Rd1: Run 400m afap
Rd2: 3 Rounds of
7 Burpee Box or Broad Jumps 24/20
7 T2B or V-Ups
Rd3: Run 400m afap
Rd4: 3 Rounds of:
7 Burpee Box or Broad Jumps 24/20
7 T2B or V-Ups
Rd5: Run 400m afap

BODYWEIGHT / HOUSEHOLD GEAR

E2M10M
12 Alt OO STOH

E4M20M
Rd1: Run 400m afap
Rd2: 3 Rounds of
7 Burpee Broad Jumps
7 V-Ups
Rd3: Run 400m afap
Rd4: 3 Rounds of:
7 Burpee Broad Jumps
7 V-Ups
Rd5: Run 400m afap

– Eric Barber

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