STRENGTH
5×5 Push Press
*In between each set do 10 ring dips
Go for 5 RM on last set. Work up each set in weight.
TABATA
8X (20SEC WORK/10SEC REST) Max Distance Broad Jump
Rest 5 minutes, then...
8X (20SEC WORK/10SEC REST) Max Distance Broad Jump
*You should lose a significant amount of your power the second tabata
*Competitor: As prescribed
*Established: Bar dips.
*Recruit: Bench dips.
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