4.2

Strength (30 Minutes)

Incline Bench
10 x 3 @ 84%  Rest 90 sec.
                Lower weight at normal speed, explosive reps off chest.


Speed (30 Minutes)

Starts
5 meters x 7, Rest 10-20 sec
10 meters x 5, Rest 20 sec
20 meters x 3, Rest 25 sec
40 meteres x 2, Rest 30 sec
5 min rest

Shuttles
4 sets of the following with 1 min rest in between:
      For Time:
      10 x 2
      15 x 2
      20 x 2
Set up cones at 0, 10, 15 and 20 yards. Run from start to 10 and back, then 15 and back then to 20 and back. Time stops when you cross the start line. Rest 5 min.

In and Out
1500m of sprint 100m, jog 200m.

WOD
Class WOD

Weaknesses:
Brad
1A. 3 x 15 L Sit Ring Dips
1B.  3 x 5 Hammer Ring Push Up Complex

Drew
1A.  3 x ME Kipping HSPU, 60 sec rest
1B.  3 x 5 Hammer Ring Push Up Complex