S&C

5-10-10-5

• Backsquatts (185/115)
• Pullups x2

[rest 5 min]

5 minutes of

• 30 seconds L-sit Hangs
• 30 seconds Hollow rocks

-repeat this scheme for a total of 5 minutes, no rest between positions

variations

• backsquat = reduce weight to 60% 1rm
• pullups = use bands, jumping pullups

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Endurance

10×30 second Hill Sprints

Run – 30 seconds uphill, accumulate 2 minutes of total recovery between efforts.

– Come into the hill at speed to maximize 30 seconds of effort

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