10 minutes of ladder, agility, and COD drills
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Post times for each round to comments.
Compare to 110308.
NOTE: All rounds must be within 2 seconds of each other! Every second over constitutes a 5 burpee penalty to be enforced after the workout!
A1: High Bar Back Squat 5 x 3-4 @30×1; Rest 2:00
A2: Barbell Good Morning 5 x 5-7 @2121; Rest 2:00
B: Clean and Jerk – Find a 1RM
C1: Reverse Hypers 4 x 10; Rest 1:00
C2: GHD Sit-ups 4 x 20; Rest 1:00