Almost 10,000 yards – 2023-06-10

AO: Warning Track
QiC: Stovetop
Pax Count: 9
Pax List: Boo, Smokey, Stovetop, Suit, Sunshine, Tadpole, Tommy Boy, Who Dat
FNG Count: 0
Downrange:

Warm up:

  • side straddle hops x 25
  • don quiotes x 15
  • Weed pickers x 10
  • copperhead squats x 10
  • Good mornings x 10
  • tin soldiers x 15
  • arm circles x 10e

The Thang:

Almost 10,000 yards

5 sets – 10 mins max

  1. Speed (d/b 10x) fartleks
    1. Sprints – 5 hard steps, jog count to 5 repeat, rest AMAN at halfway and end
  1. Power (d/b) – done with your partner. Exercise down, run back
    1. 5 Broad jumps – coupon swings
      1. Coupon swings run to catch up, switch
      2. Backwards run and repeat
  1. Strength (d/b 50yds), exercise down, partner is running. Switch off 
    1. Moving merkins
    2. Moving squats
    3. Lunges
  1. Slow (d/b) – if you need a break, that’s fine, but keep walking
    • Starting high, going low
    1. Left SA OH Rifle
      1. Right SA OH Rifle
    2. Left arm waiters carry
      1. Right arm waiters carry
    3. Left Arm farmers carry
      1. Right arm farmers carry
    4. Waking OH press

CoT:

Naked Man Moleskin: