Workout
10 min Ski @ easy pace
Then:
2×5 Wall Squat
2×20 Squat
5×5 Single Leg Squat off 20″ box
Then:
Work up to a heavy DL
Then:
5×2 DL @ 60% 1RM
rest 2 min between sets
Then:
10x 100m Ski @ all out Pace
rest 2 min between efforts
Then:
100x Push ups
Then:
Cool Down

Participant: Antonio, DL, Ski (ave. :15.8-15.6)

 

Workout
10 min AD @ easy pace
Then:
5x TGU @ R,L @ 12kg+
60sec FLR+
4x TGU @ R,L @ 16kg+
60sec FLR+
3x TGU @ R,L @ 24kg+
60sec FLR+
2x TGU @ R,L @ 28kg+
60sec FLR+
1x TGU @ R,L @ 32kg+
60sec FLR+
Then:
5x500m Row @ 15sec slower than 500m PR
rest 3 min between sets
Then:
Cool Down

Participant: Ari, TGU, FLR, Row

 

_MG_2212 copyWhen doing 100 meter sprint it must be done at an all out effort.