CoreFit:
A. Push press; build to a tough single fast (not a 1rm)
B. 2 banded pull-ups, 2 banded dips for minute for 10 minutes
+
Airdyne sprint 15 seconds @100%
rest 2:15
x4
+
Mobility on glutes/hips/calves/ankles/quad
CrossFit :
(from OPT website)
A. Push press; build to a tough single fast (not a arm)
B. 2-4 muscle ups on the min for 10 min
+
Airdyne sprint 15 seconds @100%
rest 2:15
x4
+
Mobility on glutes/hips/calves/ankles/quad
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