Day 25: Training Log

Warm up / Preparation:

• Run 200m at an easy pace.
• Spend 200m on active mobility including:
• A-skip – C-skip – opener/closer – grapevine – shuffle jacks
• Back to the start/finish line for some leg swings and any other stretching, active mobility or ROM you need.

Group task: 400m run for time

• You may want to just get this done.  Some of you may want to put down a particular time.  Regardless, what matters most is the completion of the task.

Strength Component: strict press

• warm up set of 10
• 3 sets of 10 at 55-65% of your 5×5/5×3 tests.  You should not struggle with ANY reps until the last two or three of your last set.
• After each set, 5 triceps dips and 5 pull ups

Workout:

EMOM 10

Perform the following every minute on the minute for 10 minutes (if possible, we will do this together):

• 5 push ups
• 5 squats
• 5 burpees

Core strength: 

• skill introduction: hollow rocks
• 10 hollow rocks – 10 jacknives – 10 Russian twists