Fucking Rain
Warmup: 4rds
200 meter run
100 meter run backwards
25 jumping jacks
Training:
1) 6rds, 3-man relay
50m sprint
10x ball slams
5x lateral burpee
50m sprint
Rest while partners are working. Tag partner on way in.
2) 5rds
15x squats
10x jump squats
5x iso jump squat
10x scorpion
3) 4rds
5m bear crawl
5x plyo pushups
5m bear crawl
5x diamond pushups
5m bear crawl
5x pushups
5m bear crawl
10x toes to sky
10x situps
Comments:
Had to do some on the fly programming with inclimate weather. Turned out pretty nasty.
