Thursday 9/1/16

10:00a
Every 1:00 for 10:00
Odd min: 3 Weighted Pull-ups (10/20/30/40/50)
Even min: 3 Weighted Pull-ups (45/70/90/115/135) 

Every 1:00 for 10:00
Odd min: 7 Handstand Push-ups
Even min: 3 Bar Muscle-up 

AMRAP 7:00 (5rds + 10reps)
5 Ring Dips 
7 Pull-ups 
9 Russian Kettlebell Swings 70lbs 
_______________

7:00p

Warm-up

3x 70yrd Stride

(Recovery: alternate 10yrd walk/stride) 

1x 20yrd Toe touch Shuffle

1x 20yrd Knee Hug

1x 20yrd Flamingo

(Recovery: alternate 10yrd walk/stride)

1x 20yrd Quad Flamingo

1x 20yrd High Kick

1x 20yrd Walking Lunge

(Recovery: alternate 10yrd walk/stride)

Drills 

2x 20yrds A-Skips

2x 20yrds B-Skips

2x 20yrds High Knee + High knee to side

2x 20yrds Sprinter Carokie

3x 5yrd High Knee + 5yrd High Knee Backwards + 10yrd stride 

Starts 

2x 3pt Start

2x Half Start

2x Falling Start

2x Kneeling Start

Sprints

3 rounds: 

20yrd (Walk back recover)

40yrd (Walk back recover)

60yrd (Walk back recover)

(rest 2:00 between sets) 

Speed Endurance

1x 200m