Objective: Work Capacity 40 min
Warmup: 4 rounds
4/4x TGU (25,15)
4/4x Russian Twist (25,15)
8x Pushups
8x Dislocates
200m run
1) 40 minutes AMRAP
3x Barbell Burpees (85,55)
4x Burpees
5x SBGU (80lb,60lb)
6x Ball Slams (15lb,12lb)
400m run
2) 4 rounds
Peanut Crunch
Pigeon (15-20 sec)
3x Ride it Down Squat
6x Shoulder Scarecrow
Comments:
Just got back from Fort Richardson Alaska for the 2nd Squad PT Seminar with Rob Shaul at www.militaryathlete.com and the 501st Airborne Battalion.
Above is a picture of Dave and Rob hammering through Big 24 at Arctic Crossfit, a free gym setup in an abandoned hangar. Awesome place to train. The room was so big and empty it kind of fucked with your spatial senses.
Today's session is no bullshit. Hit it hard.
-Jake