Warm-up Drills
I. Run 4-800m
II. 8:00 AMRAP
2 x Pistols (Non-dominant Leg)
2 x Pistols (Dominant Leg)
7 x Toes-2-Bar
III. Mobility
“Sweet-N-Lo”
For time
Run 200m
Then…
15-12-9-6-3 reps each of
Wallball (20/14lbs)
Burpees
Then…
Run 200m
Notes: Athletes looking to take the sting up to epipen levels are encouraged to challenge themselves with ‘Two-fer’ Wallballs and Unbroken/High-Speed Burpees.
Post times to comments.
“Temper Tantrum”
Complete as many repetitions as possible in 3:00 of
Sledgehammer Strikes (alt.sides as desired)
or
Jumping Slamball
Post scores to comments.
Skill Development
Mobilize, Rest, Myofascial Release Techniques.
Recover well and have some fun tonight, freaks!
Sweet-n-low 9:14 Rx
Temper Tantrum with 10lb Sledgehammer 86
“Sweet-N-Low”
9:47/14#
“Temper Tantrum”
24 sledgehammer 8lb
“Sweet-N-Lo”
6:49
“Temper Tantrum”
125 Sledgehammers
(alternating sides every 10 reps)
Sweet n Lo 12:05
Temper Tantrum 85 sledgehammer strikes (8#)