Mobility/Activation: partner anti-rotation w/ pvc
Strength: Loaded Carries
2 rounds of
100m farmer carry ahap
25m overhead plate walking lunge
4 rounds of:
In 3 min
20 slam balls
20 ab mat sit ups
Rest 1 min between rounds
If you do not complete the required work in 3 minutes you owe a 5 burpee penalty for every rep you did not complete. At the end of the workout, add up all of your burpee penalties and perform the total burpee penalties at one time.
Coaches’ notes: The goal here is to try and get athletes to push the pace. I want to force athletes beyond the pacing mentality and push their limit by forcing them to sprint through the work. The run should take no longer than 1 minute to complete. If the run is taking you longer then you need to scale it down to a 200m run.