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.
1. Lifting Metcon
3 Rounds for time:
2 Split Jerks From Rack, 100/70kg
2 Front Squats, 100/70
20 C2B Pull ups
20 Air Squats
2. Conditioning
EMOM 20 Min:
Min 1 - 10m Handstand Walk
Min 2: 1 Legless Rope Climb
Min 3: 40 Double Unders
Min 4: 1' Bike only legs, not recovery pace
3. Accessory
3 Super Sets
20 Stiff Leg RDL, pick load
20 GHD Crunch
30sec Hollow Hold
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