Warmup: 5 rds
3x Dot Drill
20x supine bike
8x wide pushups
10x unweighted SL deadlift -
Training:
1) 5 rds - Minute Drills
60 sec Deadlift, increase wgt until hard but doable
60 sec med ball slam (#12, #8)
60 sec plank walk up
60 sec rest
2) 4 rds
Leg Blaster (20-20-10-10)
60 sec wall sit
400m run
Comments
Part one just sucks. No way around it. I love minute drills and their effectiveness in training mental toughness. Have your athletes increase the weight on the deadlifts to where they can pump them out at a steady pace.
Part two..................burns real bad.