Warm up
Band complex drills
1 mile run
-back peddle
-side shuffle
-carioca
-sprint
-broad jump 10m
Skill
Running with weight vest
WOD
In a weight vest w/20# m/45#
3 rounds for time:
800m run
50m prowler push w/90 m/180
30 KBS w/53# m/70#
*25 minute time cap
GoFit
Partner KB Warm up #3
Ping pong the following
3 reps
KB shuttle
KB single arm swing
KB clean (R/L)
KB snatch (R/L)
KB release
KB wall ball sub
Skill
KBS
WOD
Tabata the following:
-KBS
-Prowler
-KBS
-Prowler
(w/unloaded m/50#)
No comments:
Post a Comment