Auto Reg rating
0
Track
2 x 10 walkback rec
2 x 20 2 min rec
2 x BFR (40m buildup, 20m fast, 20m relaxed) 5 min rec
3 x 120m 3 pace walk in (17.86, 17.7, 18.03) 12 min rec
power speed
2 x 30m with walkback rec
running A’s
skip bounds
straight leg bounds
sprint bounds
double leg hop
LLRR hop
double leg hop with med ball
Hang snatch
3 mins rec
3 x 40, 3 x 3 x 45
S/set with 90 sec between reps
Squat 5 x 60, 3s x 5r x 95
Incline DB press 3s x 5r x 27db
S/set with 60 sec between reps
Military press 3s x 5r x 40
1 leg GM 3s x 5r x 30
1 arm db row 3s x 5r x 37db
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
almost dead calm, maybe a very slight head breeze on last rep