Week 3
The METCON for today will be tiring, but requires some ability to push through a mental barrier and reaching that 90-95% anaerobic threshold. Try to maintain a 80+ rpm on your AAB and 1:45/500m on the row.

Warm Up:
Single Leg Lateral Hop 3x8
SL Box Jump 12" 3x8
Knees to Chest 4x10
50m Broad Jump

Strength:
BS 4x8
Front Rack Step Up 4x8
Leg Press 5x15
Calf Raise + Pause 5x12 (3sec)

METCON:
For Time
BS #225x20
1-Mile AAB
FS #185x15
1-K Row

Recovery:
2-Mile Run