Press 3×5 (add 5lbs to last workout)
Six 100 meter sprints (30 sec rest)
18, 12, 6
Hip extensions 35 lbs
Barbell squat jumps 65 lbs
Six (6) 100 meter sprints (30 sec rest)
*Perform each sprint at maximal (100%) effort, take 30 secs rest, after last sprint perform deadlifts and jump squats as quick as possible, then peform sprints at maximal (100%) effort, 30 secs rest.
If you did Murph yesterday, bring your best, but don’t expect a killer time.
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