Am and Pm session

Have to be in super condition for this one.

AM:

Standing broad jump

4x20M

 

Bounds

4x20m

 

Sprint

40m x5

100m  x3

 

20M sprint and jog back 5 times

X2

 

Jog 1 mile

 

PM:

 

A. Barbell Complex

Hang Clean, jerk, BSQ, GM

4×6

 

Stepper 5 min hard

 

B. Burpee

70 total

 

Treadmill

5 min build up

2 min come down

X3

 

C1. Overhead Lunge

4×8

C2. Incline situp

4×12

 

Rope

8 min

 

D. Complex II

Hang Snatch, OHS, BSQ, OHS,

4×6

 

elliptical machine 10 min high intensity