Weightlifting / Monostructural Conditioning, Repeat Sprints

“Elissa”
6 x 3-minute rounds,
for max 100-meter runs, in teams of 2:
10 deadlifts
Max 100-meter runs

Weightlifting Strength Development, Open Cycle Wk. 3

Shoulder or Bench Press
Working to a 3RM with 5-sec negative during eccentric phase of the press.

After-Hour Accessory Core/ Strength Exercise

Weighted Flutter Kicks: 4 sets of max reps. Rest 1:00 bx sets.
EMOM 8:
12 weighted GHD situps