Objective: Work Capacity
Warm up:
400m jog
Endurance:
10 x 30/30 sprints
Work capacity:
5 rounds:
20 x push-ups
20 x squats
20 x sit-ups
Then:
3 rounds:
5 x chin-ups (complete deadhang, slow)
10 x swings @ 36kg
Warm up:
400m jog
Endurance:
10 x 30/30 sprints
Work capacity:
5 rounds:
20 x push-ups
20 x squats
20 x sit-ups
Then:
3 rounds:
5 x chin-ups (complete deadhang, slow)
10 x swings @ 36kg
Durability:
Stretch (hamstrings, hips, groin)
Kb drills @ 14kg x 5 min
Stretch (hamstrings, hips, groin)
Kb drills @ 14kg x 5 min
Notes:
Weight: 207.5#
Sleep: 7 hours
Body: Good.
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