5.2

Strength (Incline Bench) (30 minutes)

Incline Bench
10 x 3 @ 87%.                     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

Ladders
2 @ 3/4 speed each with two minutes rest in between.
        Entire ladder is: 10 meter shuttle, 20 meter shuttle, 40 meter shuttle, 80 meter shuttle, 100 meter shuttle.
    5 min rest

Sprints
100m x 5.     2 min rest.
             Run these as close to 100% while still leaving gas in the tank for all five sprints.

Lunge
Backward lunge 100 meters with sandbag

Goat/Weakness (15 minutes)

Brad
5 mins rest (after Incline)
Not for Time

Accumulate as many seconds as possible of L sit holds by doing:

         10 Muscle-up into L sit hold

                    Do a muscle up, then go into an L-sit and start counting

           then

         5 minutes of Front Lever work from the Tuck position

Drew
5 mins rest (after Incline)
1A. 3 x 5 Strict Deficit HSPU. 60 sec rest.
1B. 3 x 5 Hammer ring push up complex 90 sec rest

Jo

1A. Jumping Muscle ups 3 x 5

1B. C2B Pull ups   3 x 10