Warmup
Core Circuit:
3 Sets not for time
20 x Crunches
15 x Suitcase crunches
10 x Full sit-ups
Workout
10 x 100 yard sprints
*Walk back recovery.
*Ideally these are performed up a medium grade hill, but flat ground will also work.
Accessory
5 Rounds:
5 Box jumps or tuck jumps
10 Bent over sandbag row + 10 sandbag shoulder to overhead
and then
Warm-up done.
Workout: 10×100 yd hill sprints.
1) 0.23 sec
2) 0.21
3) 0.21
4) 0.21
5) 0.22
6) 0.22
7) 0.20
8) 0.22
9) 0.23
10) 0.23
Chose just about the steepest hill i could possibly find, not sure what i was thinking!
Accessory:
Tuck jumps
#25 db’s bent-over rows, #20 db’s s2oh.