Bench Press 5 RM
Dips 3 x 12
Complete the following sprints:
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...
Rest 30 seconds then...
4 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
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