Complete in Order
Strength
A) Bench Press: Every 90 sec complete 3 reps @ 85% + 12 Inverted Rows (bar in rack, feet on box) x 4 sets
B) E2MOM x 10 min:
– 2 Heavy Deadlifts (85%+ but not 2 rep maximal) + 6 Seated Box Jumps to a tall box
Skill
20 sec on, 20 sec off x 6 sets:
Practice efficiency in a lateral box jump over
Conditioning:
5k row @ conversational pace BUT every 2 min complete 10 burpee over the rowe AFAP