Shift Day 09-19-2015

Warm-up: Joint Mobility/Dynamic

Speed:

Run 5x100m

*Run out 100, walk back as your Rest
*You should feel no lactate buildup on these. Purpose is to develop neural pathway and efficiency on the motor pattern.

Strength/Conditioning:

Accumulate 500 Meters of Weighted Carries

*Perform each Carry in 100 Meter Increments
*The Method of carry is up to you, these do not have to all that heavy but they should get you some good structural loading. Again you may use any implement or carry method you choose, but they shouldn’t be broken any more then once at MAX Twice in a carry and ideally there would be no drops at all.

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

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