Front Squat 5RM, then 90%x5x2
15 Calorie Row
12 KB Swings (American), 24kg/16kg
9 Burpees Over Rower
1) Every 5 minutes for 5 sets:
75 Double Unders
300′ Suicide Sprint (75′ out and back, 50′ out and back, 25′ out and back)
Double Under: Athlete should be able to complete each set in 60 seconds or less. Scale repetitions accordingly. Scale movement to 1x Single Unders.
Suicide Sprint: For deconditioned athletes who are likely to lose intensity at this distance, scale to 200′ shuttle run (50′ out and back x 2).