Objective: Work Capacity
Warmup: 5 rounds
10x dislocates
5x Flow drill
200 meter run
1) 4 rounds
300 meter shuttle every 2:30
rest 3 minutes
2) 60x Sandbag getups for time (80/60)
3) 4 rounds
6x A2B
6x Bird dog
12x unloaded russian twist each side
45 second front bridge
4) 2 rounds
30 sec Jane Fonda Complex
50x Shoulder Handjob
Foam Roll IT band
Comments: Short and hard interval session today. We got in plenty of volume so lets breath really heavy - rest - then do it again.
A 300 meter shuttle is 12 x 25 meter sprints - touching the line each time. Hit it hard and finish as quick as possible.
Sandbag getups - grind them out then finish off the session with some core / durability work.
A 300 meter shuttle is 12 x 25 meter sprints - touching the line each time. Hit it hard and finish as quick as possible.
Sandbag getups - grind them out then finish off the session with some core / durability work.