Warm-up:
3 sets of 10-15 rep pushup, pullups, situps. Handstand practice. Light squats and box jumps but not too many in order to save your legs for...
Event:
4 x 300m ALL OUT SPRINTS… 5 min recoveries
Gym:
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 5 lbs to last workout)
Results:
Joe - 18:38, 115lb squats, 65lb press
Ragen - 20:32, 55lb, 45lb
Melissa - 20:17, 65lb, 15lb dumbbells
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