The gym is now closed for the annual holiday break and will reopen on 2 January 2018. Here is a workout that you can do in the park if you want to train.

[A] 10 x 80-yard shuttle sprints
Each for time. Rest as needed between efforts.

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.

Take advantage of the de-load week and let your body rest. If you want to train and have access to equipment, this is the suggested additional work. Keep loads moderate and work technique.

[B] EMOM 12
Squat Clean x 1

Photo Credit: Jay Clark

Photo Credit: Jay Clark