Day 20

A. Squat

Front Squat (8 x 3) @ 80%

B. MetCon (Time)

“Flight Simulator"

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double unders for time.

C. "Midline"

On the Minute x 15

Minute 1 - 15 AbMat Sit-Ups

Minute 2 - 15 Banded Good Mornings 

Minute 3 - :45s Plank Hold

Day 114

A.) Bounding and Sprinting

a.) Hurdle Hops (6 x 6) demo

b.) 4 x Pro Agility Shuttle (5-10-5)
c.) 6 x 200m Run, on the 2 minute

B.) Deadlift

Work up to a heavy double

C.) Skills: For Time,

“Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 

Unbroken Double Unders

*If you trip up, you MUST restart that set*