Wednesday 9-14-2011
A) Warm-Up (2) Sets of (8) Burpees + (1) 1/5 Mile Jog
B) 6 Triple Sets
1) Plyo Recline Sheet Lat Pulls x 8 reps
2) Flat Push-Ups with (Alt) Single Arm Raise @ Top x 12 reps
3) Sprint @ 75% (with mouthful of water) x 1/5 mile
* Water to initiate/maintain nasal breathing
C) 4 Partner "Fireman's" Carry
1) Partner (Seated on Back) Push-Ups x 10 reps
2) Partner Carry Up the Hill x 30 yards
3) Walk Back Down x 30 yards 2 min's
4) Recovery / Partner Weight x 60 sec's
D) 4 Static Hold Circuits (landing or Bench)
1) Wall Sit x 2 min's
2) High Plank x 2 min's
3) Hamstring / Back Bridge x 2 min's
4) Recovery x 2 min's
B) 6 Triple Sets
1) Plyo Recline Sheet Lat Pulls x 8 reps
2) Flat Push-Ups with (Alt) Single Arm Raise @ Top x 12 reps
3) Sprint @ 75% (with mouthful of water) x 1/5 mile
* Water to initiate/maintain nasal breathing
C) 4 Partner "Fireman's" Carry
1) Partner (Seated on Back) Push-Ups x 10 reps
2) Partner Carry Up the Hill x 30 yards
3) Walk Back Down x 30 yards 2 min's
4) Recovery / Partner Weight x 60 sec's
D) 4 Static Hold Circuits (landing or Bench)
1) Wall Sit x 2 min's
2) High Plank x 2 min's
3) Hamstring / Back Bridge x 2 min's
4) Recovery x 2 min's