For athletes who need more than normal programming.
if you do not have the opportunity to train 2 sessions per day, you can also put together your own session.
A.
Every 30 seconds, for 6 minutes (12 sets):
Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat from last week.
B.
For time:
50 Calories of Rowing
40 Wall Ball Shots 20/14 lbs
30 Burpee Box Jump-Overs 60/50cm
40 Calories of Rowing
30 Wall Ball Shots
20 Burpee Box Jump-Overs
30 Calories of Rowing
20 Wall Ball Shots
10 Burpee Box Jump-Overs
C. Accessory
60sec L-Sit Flutter Kicks x max time/reps.
10x Hollow Body Sit-Up to L-sit on KBs
Rest 60 seconds
30x Seated L-Sit Double Leg Lifts
Rest 2 minutes between sets