Training

Training:
30yrd Suicides x8; rest 45sec btwn each round

A1. GHRx3x10
A2. Box weighted step-ups 2x20 (10 each leg)

Metcon:
3 rounds for time:
50 du
20 goblet Squats @ 53#kb
200m run

Extra Workout:
A.seated Box jumps 8x1 ( Iused a 50ft box on this) Note: you start standing, then you slowly sit on an 18inch box...then you explode up from the sitting position and jump on top of the box in front of you.


B.Machine leg curls 3x10

C.Weighted Reverse hyper ext. 3x20