600m Run (on your own)
Line Drills: as a group
-5 Hard Steps off the line
4 x 600m Run @ 80% Effort
1 Minute Rest after each run
*This should take 12-15 Minutes. Rest exactly 1 minute after each run. This should be an 80% effort each run.
Scoring total time including rest record time once you finish the last run
Run will be 1 lap + 150 ( this will be a touch over 600, 632 to be exact)
*Work up to 3 heavy sets. You can do all 3 sets at the same weight or add a little weight each set. You should have plenty of time, about 25 minutes for this.
Weighted Strict Pull Ups
*Superset this with bench press. Do 5 Strict Pull ups after EVERY set of bench press including warm up sets. If you can, work up to adding some weight to your pull ups.