Weightlifting Conditioning, Sprint Intervals

“Cinnamon Toast Crunch”
AMRAP 8, in teams of two:
11 bench presses with bar
11 sumo DL high pulls with KB

Monostructural Conditioning, Sprint Intervals

“Crunch Berries”
AMRAP 8, in teams of two:
21/18 calories (rower or bike)
21 double-unders

After-Hour Accessory Agility/Speed Exercise

Agility: Setup cones and do some agility circuits.
Balance: Practice single-leg balance drills for 5-10 minutes.