Weightlifting/Monostructural Conditioning, Sprint Intervals
“Sham” Hero Workout, in teams
14 rounds for time:
100 meter run
Teammates alternate full rounds
DL: SC=medium-light weight, RX=75% bodyweight, RX+=100%
After-Hour Accessory - Accuracy/Flexibility Exercise
Accuracy: Play a throwing game with a lacrosse ball.
Flexibility: Spend 10’ addressing flexibility with long-duration stretches.