Running Red
Warmup: 5rds
200m jog
8x pushups
8x squat jumps
Training:
1) 6rds - Upper body / Moderate intensity strength
5x scotty bobs (25#)
3x single arm press (35#)
10 meter bear crawl
5x Shoulder dislocates
2) 6x Running Reds
3) 6rds - Total Body / Light intensity
5x Modfied Curtis P's (65#) - Cleans into lunges
5x burpees
5x weighted situp (35#)
Comments:
I know, you are wondering what the hell are "Running Reds."
Group Athletes into 2-3 man teams. One man jogs one direction on track, one man sprints the other direction. When they meet they change rolls, jogger becomes sprinter and sprinter becomes jogger. Continue this rotation for the designated rounds! Gets really nasty if your partner is a good runner.
We decided to throw in the Running Reds after the first round of training to a) make sure you are warm for higher effort sprints and b) to break up the training and get you breathing really hard. This is a kick in the balls.
Have Fun.