TUESDAY
WORK CAPACITY
Warm Up: 4 Rounds with a 45lb Plate of
10x Plate Swings
10x Plate Squats
5x Plate Cork Screws 5/5
50m Run
Prisoner Stretch
1)8 Rounds of
50m Sprint
1 Minute Rest
2) 20 Rounds of
5x Air Squats
25m Sprint
45 sec rest
** Emphasize the sprint. A 45 sec rest is a lot for a 25m Sprint, so go full speed on each one.
2) 10 Rounds of
5x Jump Squat (as high as possible)
15 m Sprint
30 Seconds Rest
** Emphasize the jump and the sprint. Again, 30 sec is plenty of rest for this distance, so go full speed on each one.
3) CORE CIRCUIT
4 Rounds of
5x Stand SB Keg Lifts @ 80lbs 5/5
10x Dip Extension Straight Leg Raises
10x Superman extensions and hold for 3 seconds each
45 sec side plank holds
Sprints again. We were significantly less sore than the first week when we did this session. Again, make sure you are warmed up before you go all out.
