Sprint Hard. Rest Hard.

Competition Class

Strength

Rest Day

Walk or bike for 15+ min casually
Pick 3 lower body mobility exercises
Pick 3 upper body mobility exercises
Do them
Recover Hard

MetCon

CLASS

FULLY EQUIPPED

E2M10M
3 Push Press @ the following percentages of your 1RM
55/65/75/85/90* (*90% = max unbroken set)

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