Shift Day 11-19-2016

Warm-up: Joint Mobility/Dynamic


7 x 100 foot Weighted Carry

*Rest 60-90 Seconds between efforts
*List what style of carry you performed along with what implement and Results to comments.



Sprint Interval

Sprint Interval – This is a open monostructural application of your choice to each Round. Take one of the following breathing pieces and plug it into the begin of your rounds. You may alternate on these as well and mix it up to help keep each effort mentally fresh.

Row = 220 Meters
SkieErg = 220 Meters
Prowler Push = 50-60 Foot Constant movement Heavy Effort
Airdyne = 25 Calories or a 45 Second Blast with a 30 second Sprint start to a 15 Second Moderate/High intensity taper

Be sure to hit each Interval as hard as you can and alternate equipment if you feel one is beating you down more than another and dropping your output.

*Post Results to Comments

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