Tuesday 10/12

Monday night crew works through 7.62, our work capcity benchmark.  Fastest time was Aaron at 23:40, almost a minute faster than myself.  Times for the general athletes ranged from 28:40 to 45:00 minutes.  Shoot for times below 30 minutes.

Roadkill
Objective:  timed mile + strength endurance

warmup:
400m run
25m out and back of each drill
-high knees
-heel kicks
-lateral shuffle
-crossovers
-skips
-backwards
400m run

1) 1 mile for time

2) 5 rds
leg blaster (20 sqt - 20 lunge - 10 jump lunge - 10 jump sqt)
20x pushups
20x situps

3) 5 rds
max pullups
60 seconds rest

Comments:
Benchmarking a mile today then hitting some leg blasters.  The pushups and situps are the rest for your legs.  Push through this circuit quickly.  On part 3 we are looking for total volume of pushups, that means count all your reps.  60 seconds rest, no more - no less, oh ya.......no kipping.