Strength: EMOM 10 – 30 seconds DU, 100m Sprint. Alternate Run, Jump Rope.
WOD: “9 to 5”
9 x 1 min 40 sec / 20 sec easy with a longer 2 min rest after 5th set.
Notes: Conditioning day. Run should take 20-30 seconds. In the WOD you can push your pace with 20 seconds of rest each round and a 2 min rest after 5 rounds. 2nd half pace should be faster than 1st.
Same as Main