Warm-up: 4rds
3x dot drill
Training: Work Capacity
1) 10 minutes
8x ball slams (#12, #8)
8x box jumps (increase height until difficult)
300 meter hill stride
2) 10 minutes
3x Man-makers
3x Jingle Jangles
3) 10 minutes
6x Sandbaggin Smothermans
25 meter hill sprint
8x pushups
Comments:
Work Capacity Freak Fest today. 3x 10 minutes. Running, strength, the works.
Sandbagging Smotherman= Sandbag Clean + 2 squats