Warm up!
Main Set: Work Hardening Skills Course
L3: 5 rnds full turn outs rest 1-2min btwn rnds
- 40 yard weighted Lunge (carry a sand bag, dumb bells, etc.)
- 5 Body weight Dead Lifts
- 40 yard bear crawl with resistance (drag a tire...)
- 5 sand bag cleans
- 40 yard sand bag carry
L2: 3 rnds in full turn outs rest 2 min btwn rnds
- 40 yard weighted Lunge (carry a sand bag, dumb bells, etc.)
- 5 Dead Lifts 75-100% BW
- 40 yard bear crawl with resistance (drag a tire...)
- 5 sand bag cleans
- 40 yard sand bag carry
L1: 3 rnds full turn outs rest until full recovery (breathing is easy and you can hold a conversation)
- 40 yard Lunge
- 5 Dead Lifts 50-75% BW
- 40 yard bear crawl
- 5 sand bag cleans
- 40 yard sand bag carry
Train Hard!
Rayne
1 comment:
Attempted L3:
-lunges w/50sb
-225lb DL
-80lb bear crawl drag
-80lb SB clean and carry
Got three rounds as Rx'd but then had to stop. It was 108f and I just wasn't ready for the heat with all my gear, etc.
I did enjoy the first three rounds :-)
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