Seahawk's Scout Matt Berry back in the mix
Old and Female
Objective: Work Capacity 10/10 + core
Warmup: 4 rounds
30x step ups
4x pullups
4x hip swivel each side
4x shoulder dislocates
1) 10 min Amrap
8x Med ball Slam
8x Swings @ 35lbs
8x jump squats
3x pushups
2) 10 rounds
30 sec Jingle Jangle
30 sec rest
3) 4 rounds
50m overhead plate carry @ 55lbs
8x slasher each side @ 35lbs
12x unilateral situp each side
instep - pigeon stretch
4) 2 rounds
50x shoulder handjob each side
Comments:
Two 10 minute work caps today. The first circuit is light and fast, move swiftly and remember to stop before failure. Each round is short so keeping track mentally is part of the game. Too often we just "zone out." Pay attention to what you are doing. Try to think clearly under stress.
Jingle jangles are 5 meter sprints on an interval format, 30 seconds of work followed by 30 seconds of rest. These really hammer the legs because all of the changing directions, make sure you touch the ground each time you turn.