Swings
Objective: Work Capacity
Warmup: 4 rds
10x Jane Fonda complex on 1 side
20x Situps
10x pushups
5x shoulder dislocates
Training:
1) 10 rds
30 sec swings (#35, #20)
30 sec rest
2) 6 rds
5x Jingle Jangles
10x Broad Jumps
5x Scotty Bob (#35, #20)
3) 25 Manmakers (#25, #15)
Comments:
The swings get real difficult around rounds 6-7. Be sure to keep your form in check as you / and your athletes will have the desire to get sloppy. Especially if you are using heavy enough weight.
Round 2 is a real smoker. I love Scotty Bobs because they really make you breath hard for an upper body movment.
Finish with Manmakers. Break them up however you want but get them done, fast.
