A.M.
7 x 400m intervals @ 1:1 walking recovery sub1:45
Then:
A group session for the rest of them. I only have a short amount of time with them before we have to be ready for a day of briefs.... What to do... What to do... Oh I know... Burpees.
400m of Jumping Burpees.
The rules:
8 counts are acceptable. Two foot take off, two foot landing. If you step forward from momentum of the jump after landing, you must reset back to your landing point. If you don't and you are caught, then you must take two steps backwards (sucks to be you).
Upper body medically restricted personnel may do modified pushups, lower body medically restricted personnel are not required to do the jump, you can take one step forward, not one and a half, not two... one.
Same rules apply if you take more than one step forward (really sucks to be you).
P.M.
Overgrasp Heave / Push Up Circuit.
R01 - 10 OGH, 50 PU
R02 - 09 OGH, 45 PU
R03 - 08 OGH, 40 PU
R04 - 07 OGH, 35 PU
R05 - 06 OGH, 30 PU
R06 - 05 OGH, 25 PU
R07 - 04 OGH, 20 PU
R08 - 03 OGH, 15 PU
R09 - 02 OGH, 10 PU
R10 - 01 OGH, 05 PU
For shits and giggles (and time):
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