Training 10-17-2015

Warm-up: Joint Mobility/Dynamic

Speed:

1. Warmup: Fly starts 3 x 60m (10m acceleration, 30m Sprint, 20m deceleration)
*Rest 60-90 seconds

2. Work: Fly starts 3 x 80m (20m acceleration, 40m Sprint, 20m deceleration)
*Rest 60-90 seconds

3. Practice: 3 x 20-40-20ft
*Rest 60-90 seconds

Strength/Conditioning:

5 Rounds

50 Foot Suitcase Carry Right
50 Foot Suitcase Carry Left
25 Cal Row

*Rest 90 seconds better efforts
*You may carry anything you like and as heavy as you like but have the goal of making it 50 feet each carry Unbroken

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