10.3.14 Training Session (1)

Workout, General Preparation
400m Walk/Jog Matrix
Then:
“Death By” KB Shuttle @ 40/50, 30/35
1st minute do 15m shuttle with KB
2nd minute do 30m shuttle with KB
3rd minute do 45m shuttle with KB
Every minute add 15m each minute for 10 minutes
Then:
3x (1-4) Strict Toes-to-Bar Ladders, 2-3 players
Then:
10x KB Hi-Pull @ 60# +
7x KB Hi-Pull @ 70# +
5x KB Hi-Pull @ 80# +
30s ALL-OUT Ski, Row, or Airdyne +
60s Rest
5 rounds
Then:
“Go Primal Presidential Fitness Test”
30s of 2x Burpee + 30m Sprint +
60s Rest +
30s of 2x Burpee + 30m Sprint +
45s Rest +
30s of 2x Burpee + 30m Sprint +
30s Rest +
30s of 2x Burpee + 30m Sprint +
15s Rest +
30s of 2x Burpee + 30m Sprint +
10s Rest +
30s of 2x Burpee + 30m Sprint +
5s Rest +
30s of 3x Burpee + 30m Sprint
Try to minimize the drop off.
Then:
Cool Down
 
Coach’s Comments
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Photos
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