G19
Objective: Work Capacity
Warmup: 3 rounds
Warmup: 3 rounds
400 meter run
8x jumping lunge
8x Burpee
Instep to pigeon
1) 21-18-15-12-9-6-3
Sandbag Front Squat (60/50)
Pushups
Hippity Hop
Swings (50/35)
2) 4 rounds
5x Sandbag 1/2 moon each side
25x situps
15x unloaded russian twists
Foam Roll tender spot of choice
3) 1 round
50x Shoulder Handjob
30 sec Jane Fonda Complex
20x Hamstring Hell
Comments: This work capacity looks easy on paper, from the way my athletes were breathing it is quite the contrary.
Look for constant movement. The exercise order is designed to keep you moving. Our athletes finished between 11:30 and 19 minutes.