12.22.16 Training Sessions (1)

 

GENERAL FITNESS
Warm-up:
400m Jog, nose-only
Then:
10x Iron Cross Kicks 
10x Scorpion Kicks
10x Tuck-to-Straddle
2×5 Tables 
20x Hand-to-Shoulder Taps
2×5 Burpees
2×5 Tuck Jumps
Then:
Conditioning:
“Coach Chris Hates Me”
10x Burpees +
15m Duck Walk +
15m Bear Crawl +
9x Burpees +
15m Duck Walk +
15m Bear Crawl +
8x Burpees +
15m Duck Walk +
15m Bear Crawl, etc.
Finish at…
1x Burpee +
15m Duck Walk +
15m Bear Crawl
Then:
In “even” teams of three…
450 Calories on Rower, Ski Erg, or Air Assault Bike OR most calories in 20 minutes. Whichever comes first.
Losing team(s) run 1-mile. Only first place is pardoned. 
Then:
Cool Down with self-care

COACH’S COMMENTS
N/A

 

 

PHOTOS

Not fun…but highly effective.