Monday
EXTENDED WORK CAPACITY
Warm Up: 4 Rounds of
10x DB Swings @ 25lbs
10x DB Goblet Squats @ 25lbs
100m Run
Instep Stretch
30 Rounds of
Dumbbell Complex @ 25lbs
Dumbbell Complex =
6x RDLs
6x Squat Cleans
6x Thrusters
3x Scottie Bobs (1 SB= Push Up, right arm row, Push up, left arm row)
6x Sit ups (unweighted)
A very intense session. It took me just over 45 minutes for the 30 rounds and others a little longer. Be disciplined in your range of motion and all of you reps. At about round 7 it seems like it will never end, but once you get passed round 15 you know you can get it done. This left us sore for a few days. We will be rucking tomorrow.
- David
