Thursday, May 12, 2022
Video Brief: https://youtu.be/ND_cpIa0EQM

Plyometrics
Overspeed Banded Vertical Jumps
6:00 EMOM
3 Reps

Strength
Push Press
Every 2:00 for 12:00, 6 Sets
7 Reps @ 70%
5 Reps @ 75%
3 Reps @ 80%
7 Reps @ 70%+
5 Reps @ 75%+
3 Reps @ 80%+

“Mentos in Coke”
2:00 on/1:00 off
13 Dual DB Deadlifts
11 Dual DB Shoulder to Overhead
Max Cal Air Bike
Load: 50/35#, 22.5/16kg
*continue until 75/55 Cal Echo Bike, (85/65 Cal C2 Bike)

QuickFit 2022.05.12
6 Rounds
15/12 Calorie Row
Sled Push (there and back)
30 Flutter Kicks
:30s Side Plank (alternate sides each round)