Warmup:
10x200M rower sprints
Partner IT/hip/hams
Main:
Speed squats (no box): x10, x5, x3, x2, 80% x 2 x 6, 85% x 2, 90% x 2
Speed deads w/ heavy bands: x5, x3, 80% x 1 x 5, 85% x1, 90% x 1
Assistance and core:
Hypers: 5 x 25 - more than 300#
40m XPO Sled sprint
Repeat 5 x (rest between sets as needed)
Doubled up day today so hit this:
30 rounds:
3 power clean 135/95
6 pushups
9 air squats
For time
Rest 5 min
15 min Air dyne
Aod
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