Wednesday June 10th

Prep
800m run 
Coach's choice dynamic- running drills 

Strength 
I.Strict HSPU- work to a max deficit 
II. Ring dips- work to a max weighted 

Conditioning 
14 min AMRAP 
400m Run 
1 Rope climb 
400m run 
2 Rope climb 
400m Run 
3 rope climb 
etc... until the time is up 

Recovery 
Easy walk or row to cool down (this is good for your cortisol levels) 
Forearms 
Banded bicep/chest stretch