Warmup: 5rds
300m hill sprint
mini leg blaster (5-10-5)
5x unweighted Scotty Bob
Training:
1) 5 rds - Bodyweight Strength Endurance
45 sec pushups - 15 sec recovery
45 sec jumping lunges - 15 sec recovery
2) 3rds of each of the following - 45 sec on / 45 off
Rowdy Rowdy Roddicks
Jingle Jangles
Burping Billies
3) 3 rds
Sandbag hill carry (#40)
5 squats with Sandbag
Comments:
Part one will blow you the hell up. Adjust time accordingly if athletes are just hitting the wall. I'd say by the last round they were only doing about 35 sec of work.
Part 2 really gets the athletes breathing hard. Throw in some burpees and squat jumps and it changes things dramatically. 45 sec of hard work, then the next wave goes.
Burping Billies : 2 burpees - 10 meter hill sprint to touch cone - repeat for programmed time
Part Three was a nice functional finisher. Ross Enamait is a big fan of these so called "finishers." They can be something super intense like tabata intervals or density training (gross!) or take it to the funner side of things and carry something heavy up a big hill!