Strength
Press, 3x5
Pullups, 4x10
Partner MB Rotational Throws, 3x10 each
Aerobic Capacity
20 minutes of:
15 Double Unders
15 Ball Slams
15 Jumping Pullups
15 KB Swings, 16/12kg
15 KB Goblet Walking Lunges, 16/12kg
15 Wall Balls, 12/8lb
The press and the pullups will be done in a superset, alternating between the two each set. On the aerobic capacity circuit, the idea is not to do absolutely as many rounds as possible in twenty minutes, but rather to establish a pace that allows you to sustain the effort for the entire time. For example, you may be able to do 15 ball slams in 15 seconds, but that type of speed wouldn't be maintainable for the entire time. Instead, maybe you do the 15 slams in 30 seconds and that way never need to take an excessively long rest period. That's the idea here.
Great job on the squats and sprints this morning. I loved everybody's effort.
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