"Sprints"

Warm Up (2 Rounds):

  • 50 Jump Rope
  • 40 Arm Circle (20/20)
  • 30 Plank Shoulder Tap
  • 20 Trunk Twist
  • 10 Superman

Strength (NFT):

  • Floor Press
    * Find 5RM *

then...

  • Bent Over Row (3 x 8)
  • Evil Wheel (3 x 10)

Met-Con (5 Rounds):

  • KB Swing, 20 Reps
  • Wall Ball, 10 Reps

Sprints (5 Attempts):

  • 40m Sprint
    * Max Effort *
    * Rest 90 sec. Between Efforts *