11.24.16 Holiday Workout

 

GENERAL FITNESS
MOVEMENT PREP:
10 minute dynamic warm-up with Coach Chris
Then:
WORKOUT
“Purge then Binge”
In teams of two…
Partition as you see fit.
400m “Buy-in” to begin workout. Coach will call another 3x400m runs randomly throughout workout.
1. 150x Bench Press @ 95-115/45-65#
2. 30x Wall Walks 
3. 4x Gauntlet Carry (Males @ 2×45-50#, Females @ 2×30-40#)
4. 1000m Row
5. 100x Burpee/Plate Hops
6. 16x60m Prowler Sprint (8 each player). Males add 2×25, Females empty
7. 1000m/800m Ski Erg
8. 100x Sandbag Bear Hug Squats @ 40-80#
Time cap = 70 mins.
Then:
Go pig out!

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS