312.566.7201

A: Fast Mile – CAP10

 

B: MAX effort good morning

15:00 to establish 5RM good morning

* use low bar position to maintain form

max reps weighted pull-up between working sets

* minimum 6 reps/set for pull-ups

 

C:  sleds/ wall walks

20:00 intermixed

  • 100m sled drag
  • 2:00 wall walk practice

 

D: interval play

ON45:15OFF

  • push-ups
  • sit-ups
  • push-ups
  • sit-ups
  • push-ups