Endurance:  Dynamic ROM Drills

Warm Up:  Sprints: 

• 4 x 400m (45 sec rest) first 400 @ 75% speed; full out after that!
• 6 x 200m (30 sec rest)
• 8 x 100m (15 sec rest)

Working Capacity:  5 rounds

• 800m run
• 30 x KB swing
• 30 x alternating push ups to pull ups each round

Durability:

• 50 GHD
• 50 Back Extensions

This entry was posted on Tuesday, March 23rd, 2010 at 8:04 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.