11 SEP: Warrior Dash prep 4

Man, this one was a killer!

  1. Warm-up: ~5 minutes


  2. Sprint build-ups: (20yd drill + 20yard sprint)
    High knee + sprint x 2
    Plyo skip + sprint x 2
    Scissors + sprint x 2
    Acceleration + sprint x 2
    Full sprint x 2


  3. 1/2 mile timed run
    WOW! We have some fast people in our group. Unbelievable!!!


  4. Medicine Ball circuit
    This one is courtesy of my old MMA / Kajukenbo instructor. 5 minuts on, 1 minute off. We do 1 minute drills, and move through 5 movements, then get 1 minute rest. the goal was three rounds, just like a fight, but we could only muster 2 rounds of:
    1. Medicine Ball situp
    2. Medicine Ball swing
    3. Standing Medicine Ball twist
    4. Overhead squat
    5. Cross-over pushup
    - 1 min rest
    - repeat twice (three times was the plan)


  5. Max rounds in 10 minutes of:
    1. 50 yard shuttle run (down & back)
    2. 10 Burpees


WOW! Not a soul standing after this one.

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