|get those hamstrings stretched before the explosion!!|
1. fs: 70%x3 reps x 10 sets.
2. bs: 70%x3 x 3 sets.
3. sit ups. 50 weighted sit ups
4. 25 chin ups.
Warm Up: Run 400m, 5 Rounds of 5x Pull ups, 10x Push up, 15x Air squats.
W.O.D.: 50-40-30-20-10 reps of the following...
KB swing (32kg/24kg)
Extra Credit: 6x Hill sprints....rest is the walk back down the hill. (If you do not have a hill, substitute 200m sprints with 30sec rest between sprints.)
Durability: Stretch, myofascial release, ice bath.