140318 - Tuesday

Cycle 1: Day 5
A) Warm Up:
Accumulate 1:00 each side of:
Couch Stretch
Hamstring Stretch
then:
Jog 400m

B) Strength:
Push Ups:
5 sets of 7 reps
1 set of Max Effort Unbroken reps
Strict Pull Ups:
5 sets of 3 reps
1 set of Max Effort Unbroken reps
Weighted Walking Lunges (with 20 lb DB in each hand):
5 sets of 10 reps
1 set of Max Effort reps in 30 seconds
Rest while partner is doing set.

C) Conditioning:
8 RFT:
Run 400m
Rest 1:1
*Each round is 1 400m sprint with equal rest.
*If you run a 1:20 then rest 1:20 and begin next 400m.

D) Cool Down:
Hamstring Stretch
Calf Stretch