Week #3 Speed Day #45 Thursday

Warm up

400m run

GHD sit up

Hollow rocks

V-ups

Knees to elbows

Skill

HSPU

WOD

12 minute AMRAP

20 double unders

5 HSPU 

CFE

Warm up

400m run

GHD sit up

Hollow rocks

V-ups

Knees to elbows

Skill

HSPU

WOD

Part#1

5x 40yard sprints

Part#2

5 minutes max effort HSPU