Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  Bar Bell Complex (progressive weight of 4 sets of 3) w/ 5 burpee chaser

Stamina:  4 rounds, not timed:  3 x Front Squat @ 3RM, 15 x wall ball sit-up, sand bag jog (HEAVY) down and back gym

Work Capacity: 

Part I:  800m run (down and back to bike rack x4)

Part II:  50 x Curtis P = racked lunge right; racked lunge left; push press = 1

Durability:  Plank hold 60 sec x 4.        

Stretch

This entry was posted on Sunday, April 25th, 2010 at 7:53 pm and is filed under Training Journal. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.