6.2

Strength (Incline Bench) (30 minutes)
Incline Bench
10 x 3 @ 80%. 90 sec rest.
        Lower the 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 meters 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
1600m of sprint 200m, jog 200m.

Goat/Weakness (15 minutes)
Drew
5 mins rest (after Incline)
1. 3 x ME kipping HSPU on parallettes 60 sec rest
2. 3 x max time hand stand holds on parallettes. 90 sec rest

Jo
1A. Jumping Muscle ups 3 x 5
1B. C2B Pull ups 3 x 7

1C. Bar Dips 3 x 5