Thursday 9/15/16

10:00a

Weighted Dips 

2x (70/90/115/135/160)

3x (135)

5x (90)

7x (45) 

Every 1:00 for 10:00

Odd min: 3 Bar Muscle-ups

Even min: 5 Deficit HSPU 4"

For time: (4:50)

6-9-12-9-6

Calories on The Assault Bike

Pull-ups 

7:00p
Entire workout completed on a hill of aprox 7% grade

Warm-up

1x 20yrd Flamingo

1x 20yrd Quad Flamingo

1x 20yrd Knee Hug

1x 20yrd Walking Lunge

1x 20yrd Toe Touch Shuffle

Drills

3x 20yrd sKip

3x 10yrd High Knee + 10yrd Stride

3x 10yrd Butt Kick + 10yrd Stride

3x 10yrd Shuffle Rt + 10yrd Shuffle Lt

Acceleration

3x 10yrd Stride + 10yrd Sprint

3x 10yrd Bounding + 10yrd Sprint

Sprint

5x10yrd Sprint

(Walk back recoveries)

5x 20yrd Sprint

(Walk back recoveries)

5x10yrd Back Pedal 

(Walk back recoveries)

Conditioning

3 rounds

Shuttle 10-10-20

(Walk back recovery)

Shuttle 20-10-10

(Walk back recovery)

Cool down 

1x 20yrd Flamingo

1x 20yrd Quad Flamingo

1x 20yrd Knee Hug

1x 20yrd Toe Touch Shuffle