5-7 sets of:
1min run @ fast pace
1min run @ easy pace
1min run @ moderate/fast pace
1min run @ fastest pace
2min walking rest
- keep your fast pace, mod/fast pace and fastest pace the same over all sets (only do more than 5 sets if you are still able to hold the pace or slightly increase it) -
10min to practice Handstand hold (free standing if possible)
6 sets of:
Clean + Below Knee Clean + Hang Clean + Split Jerk
@ 2nd weight after empty bar and work up by feel (not max! - be sure to control the weight)
Alternative with no Barbell:
8 sets of:
5 bounding knee tuck jumps
rest ~45sec.
3 sets of:
6-12 single leg rom. DL (weight in contralat. hand)
rest 30sec. between legs
3 sets of:
5-12 strict pull ups
6-15 tempo push ups @ 3110 (use bands or plates to add resistance if 15 is too easy)
10-20 band pull aparts
rest 60sec.