TheBoltBlog

10 x 100m Sprint
r/r – 1 min
+
L-sit/L-hang – Accumulate 3 minutes

5 sets
Power Clean x 1/Push Press x 2
+
10 sets of
Kneeling Jump to Chest Pass
5 yd acceleration odd sets/
4 Max height jumping Lunge even sets
+
4 rounds
30s Handstand
1min FLR
30s Squat hold
(as unbroken as possible)

400m Sprint x 5
r/r 4 min between efforts
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Lower Body Stretching Series
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No excuses! If he can do it, so can you

5x100m sprints like the guy on the right, rr-2min
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AMRAP in 8 min of
10 Bent over Rows
20 Jumping Lunges