Give a ball massage to your feet!

Find a hill that would take about 30-60 seconds to run up in regular pace.

Do 10 rounds of sprinting up this hill - after each round slowly jog down again and rest the time that both the sprint and the jog down took before you do the next round.

Note your times and other comments as a note

Then, depending on your weaknesses, choose TWO of the following:

4-5a. Interval Work
AMRAP 4 minutes x2
20 KB swings 70/53lbs
20 Push ups
Rest 3 minutes between AMRAPs

4-5b. Bitch Work
5 Rounds
Sprint 300m
Rest 1 minute

4-5c. Strength
5 Rounds
50ft Yoke carry AHAP
Rest as needed between rounds

4-5d. Accessory
AMRAP 7 minutes
Alternate 100ft dumbbell farmers carry with a parter – AHAP while staying unbroken the entire time

4 sets:
20 steps DB Death march

10 Incline DB bench press
10 Tall Kneeling Banded Good mornings

*He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes

3x80%
1x85%
3x80%
1x87.5%
3x80%
1x90%

6RFQ:

6 x Power clean (60-70%)
6 x Deficit HSPU
6 x C2B
6 x Box jump (75/60cm)

Friday 13th April 2018

Aerobic Capacity

Run 3 sets of (3 x600m)

Rest 40 second between reps, 5 minutes rest between sets

75 min / rento, pk

30 snatches for time (100/70 kgs).

5*
40m Sled
10* Strict Pull Ups
1' WFHSH
20* Landmine

3*
20* GM
12 DBFP
12 DB Row R/L