Bag Whore
Objective: Work Capacity
Warmup: 6rds
20x overhead walking lunge w/ pc
50m Atomic Running Drill (high knee, heel kick, lateral shuffle, skips, backwards)
6x SB situps
6x Shoulder Dislocates
Training:
1) 5rds
4x SB clean & squat (5 sqts each clean, total of 4 cleans & 20 squats)
100m Hill sprint
2) 5 rds
100m hill sprint
6x SB half moons
6x Plyo Pushups
12x Plank walkups
3) 3 rds
50 m overhead SB carry up hill
90 sec rest
Comments:
Need a hill for this one. Steeper the hill the harder this shit is. I purposefully programmed the run before the exercises on one circuit and after on the other. I like the idea of pre-exhaustion. Makes for great mental toughness training.
