Hitting the 20 RM on the upper body. Remember to keep your feet corkscrewed into the ground and your shoulder blades pinched. Stay solid in your core and remember to breath.
Take no more than 2 attempts at the 20 rep max.
B.1) Move on the rest and sprint hard. Don’t forget to chop when coming to the turn around.
B.2) just keep moving. There’s no rest period on this one. Rest 3-5 minutes between B.1 and B.2. If you’re running a HR monitor then wait until your heart rate is below 125 before starting B.2.