Sticky Loins
Objective: Work Capacity
Warmup:
1) 200 Step ups - 18'' box or tire
2) 3 rounds
5x lunge each leg
5x shoulder dislocates
3x hip swivel each leg
Training:
1) 10 rounds
8x burpee
8x 10 meter sprint
30 sec rest
2) 10, 9, 8.......1
KB Swings @ 50lbs
Wallball @ 20lbs
Box Jumps @ 18''
3) 4 rounds
8x Turkish Get up
6x Ankle to bar
4x plank walk up each side
Flow Drill
Comments:
Flow Drill......see below.
Sometimes the simplest circuits can be the most brutal. You don't need to get all geeky with programming work capacity sessions. Keep it simple and keep it hard.