FRIDAY WORKOUT

SKILL WORK: (10 Mins)
Fun with the Jump Rope.... Work on Singles, Doubles, Single Leg Jumping, etc

CONDITIONING/STRENGTH:
Complete ONE of the following:
a) 150 Yard Shuttle Sprint (25 Yards and Back X6 Trips)
b) 3 Stair Sprints
c) 50 Double Unders or 150 Single Unders
Then Immediately After....
1 Strict Press - 3 Push Presses - 5 Push Jerks (All Performed With The Same Weight)
5 ROUNDS
* There will be a running FOUR MINUTE clock during which you will complete just ONE ROUND of the workout with the remaining time being used for recovery
** The goal here is to have the fastest sprint time possible along with increasing the load from one round to the next, but you may only count the weight for a given round if you perform all the reps without a miss
*** The use of a rack is NOT permitted, the bar must be cleaned into position

POST WORKOUT:
Glute Ham Raises 2X8
Inverted Rows 2X6 (Tempo - 3 second hold, 5 second lowering and pull up to the bar at normal speed)