- 5 Rep Max
The first rep will be performed with a 5 second descent and 5 second pause in the bottom. The following 4 reps have no tempo restriction.
- 2 x 5 @ 5 rep max weight just established
These sets have no tempo restriction.
- 3 x 3-5
The first rep will be performed with a 5s descent and a 5 second pause in the bottom. The following 2-4 reps will have a 30X1 tempo.
- Run 800m
Then complete 10 rounds of:
- 20 Double Unders
- 10 Air Squats
- 5 Burpees