7.4.16 Training Session (1), Holiday

 

GENERAL FITNESS
MOVEMENT PREP:
800m Jog
Then:
8-minute warm-up outside
Then:
WORKOUT:
“Happy Birthday America, July 4th, 1776”
Against a 70 minute running clock…

0:00 – 10:00
17 Calorie Ski Erg 
76x Sandbag Squats, athlete chooses load

10:00 – 20:00
17x Heavy Sumo Deadlifts 
76x Whip Smashes, explosive singles

20:00 – 30:00
17 Calories AA Bike, arms-only +
76 Calorie AA Bike, arms and legs

30:00 – 40:00
17x DB Man-Makers @ 20/15#
76x “Perfect” Walking Lunges, same DBs

40:00 – 50:00
1776m Row

50:00 – 60:00
17x Strict Pull-ups
76x KBS @ 70/50

60:00 – 70:00
17x 30m Sprints 
76x Sledgehammer Strikes onto Tire (1:1)
Then:
Go to a BBQ and have some fun. 

 

COACH’S COMMENTS
Here’s to our independence!

 

PHOTOS

8am crew.

8am crew.

9:30 am crew.

9:30 am crew.