Evan jumps like a hobbit while LB runs from the madness
1/2 BBC
3x Dot Drill
5x
Training:
1) 5rds - upper strength
6x Hanging Clean / Push Press
15 meter burpee for distance
5x - 1 arm situp
5x Dislocates
2) 5rds 60/60
Cone Catch Drill with Jumps
3) 3rds - rds for time
10x Plank Complex
400 meter run
Comments:
Hanging clean and push press.......great full body strength training. The burpees for distance punish all those guys who have tiny jumps during their burpees. If they don't jump far enough then they just end up doing more.
The cone catch drill is where you have two athletes facing each other with 3 cones in front of them. Label the cones 1-2-3. Have them start jogging in place. Call out a number and the athletes race to their cone and return. If you call out jump they have to touch the floor and then do a squat jump.
Part 3 is nasty. Core is blown and you're breathing heavy.