Lab Rats get strong
Objective: Work Capacity and power
Warmup: 5 rounds
15x squats
15x situps
200m run
1) 8 rounds
200m sprint
200m walk
2) 10 rounds
3x Jeremy Special (a2b + pullup)
6x elevated pushup
9x box jumps
3) 5 rounds each side
instep stretch
pigeon stretch
Comments: On sprints 1 and 2 go at about 75%. 3-8 go 90% +. You get plenty of recovery on the walk around the track so sprint hard.
The work capacity is not for time, it is a grind through.
