Strength
1) Sumo Deadliftsfor Speed: 5 x 4 @60%, every 90s.
– Reset on each rep.
2) Seated Box Jumps: 4 x 4. Rest 60s.
– work up to a challenging height.
Conditioning
“Oceanside”
4 RFT:
15 Box Jumps w. step down (24, 20)
30 Wallballs (20, 14)
15 C2B Pull-ups
L3: (Regular Pull-ups)
L2: (20, 15) (14, 10) (Band Assisted Pull-ups)
L1: (20, 15) (10, 8) (Ring Rows)
16:00 Cap