10min jump rope- start with singles working to a max rep attempt at DUs
back squat 3×5 adding weight from last time
you may do 2 additional sets of as warm up. theses should be VERY light!
same as above
1×21 at 70% of heaviest set from above. aim for unbroken. if you must reset, rest 1min between sets.
DO NOT do the strength endurance work!
10 wall balls(20/14)
20 push ups
30 sit ups
5 rounds, rest 90s between rounds
10 wall balls(14/10)
10 push ups
10 sit ups