Thursday

STRENGTH (5/3/1 pgm)

Deadlift

SPEED

21/15/9 of:

Push ups

Box Jumps - 10/8 planks

WOD

3 Rounds of:

200m Fast Run (30 seconds rest)

200m Fast Run (30 seconds rest)

200m Fast Run (3 minute rest)

Then, A.M.R.A.P in 5 minutes of:

8 Burpees

20 Air Squats