Monday's 1st circuit unbroken fucking killed me.
JV bitches are gone
warmup:
400m run
3rds of
30sec swings @ 35
10x dislocates
30sec RRR
10x hip swivels
400m run
1) 7rds
5x Man Makers @ 25/10
60 seconds rest
2)10-8-6-4-2 max effort
swings left arm
swings right arm
200m sprint
3) 10-8-6-4-2
wgt situps @ 35
sl Deadlifts @ 35
slashers @ 35 L/R
30 sec plank
Comments:
50 manmakers for time is just about as awful as doing 50 Curtis p's for time. No one part of your body hits failure, just the entire system. These are super metabolic. Work in 2 man teams and have 1 work / 1 rest. I dropped it from 10 rds to 7 so we could get in the 2nd two circuits. We do lunges with the bells overhead during our manmakers.
Part 2 is simple. Just make sure you run your ass off. Finish up with the core circuit.