Objective: Work Capacity
Warmup: 5rds
Runtex Drills (shuffle - high knee - heel kick - crossovers - skips)
Hill sprint
5x pushups
Training:
3 sets Pushups
3 sets Stepups
3 sets situps
3 sets box jumps
Here is how is works: 2 man teams - one man is working while the other is running around markers - markers should set up to be 60 sec, 45 sec, 30 sec of running - You will have 3 markers, each closer to the starting point then the other - the working partner is doing the prescribed exercise until his partner returns, they then switch - you are doing each exercise 3 times, the second round will be shorter than the first, likewise with the third - when you do 3 sets then move to the next exercise and return to the furthest marker for the 1st set.
Comments:
Like the name you can really fuck over your partner in this one. If you are running slow and feeling sorry for yourself your partner is really going to be suffering during his workload! The run is a active recovery, but a prescribed active recovery. We did this so the exercise was on top of a hill, turned out to be a real smoker. 12 sets of training & 12 sets of running.