Atomic Hybrid Training
Objective: Work Cap
Warmup:
1 min one arm swings
1 min lunges holding bell
1 min slasher
1 min shoulder press
1 min plank walk up
repeat on other side
Training:
1) 2-4-6-8-10-8-6-4-2
Scotty bob (25#, 15#)
100 m run
Box jumps
2) 5rds
10m Bear crawl
10x burpees
10m Bear crawl
20x situps
3) 3 rds
8x Shoulder dislocates
8x Sumo squats
8x Scorpions
Comments:
Little bit of work cap today. The rep count for the first circuit is 50. The run is what will make this challenging. Bring the heat to get the most out of it, for those who jog it won't be that bad. I had my guys sprint one length and jog the other for some active recovery.
We didn't program any mobility in the first two so I had them do a short mobility circuit at the end to cool down.
