16 Pax post for the start of another week, hopefully with less snow and warmer temperatures. I decided to bring the pain old school Zero Hour style with lots of speed, agility and plyometric drills. With temperatures in the 50’s and The Weather Channel calling for 90% chance of rain…it felt right at home.
Warm up
- SSH x 25
- Imperial Walkers x 20
- Mountain climbers x 20
- Merkins x 10
- Carolina Dry Docks x 10
Lineup for speed ladders!!!
3 ladders set up with cones at the start, shuffle left, shuffle right then through the ladder. We rotate through the same move twice before changing following the moves below.
- In/outs
- Jigsaw right
- Jigsaw left
- Two feet in
- Two feet in right
- Two feet in left
- High step R leg, shuffle cones, High step L leg
Grab some curb
- Coach Conners x 15
- Mike Tysons x 15
- LR step ups x 15
- Coach Conners x 15
- Mike Tysons x 15
- LR step ups x 15
I want to jump like Michael Jordan…so lets run over to the stadium.
- Lebrons x 2
- Lebrons left x 2
- Lebrons right x 2
NO…wait I want to ski like Jonny Moseley…so lets run over to the parking lot
- Ski Moguls – group 1
- LR step ups – group 2
- flapjack and repeat
Mary
- Long slow flutter x 20
- Reverse LBC x 20
- WWII sit ups x 20
- Merican Hammers x 20
COT
- Good group…hard work was done by all. I know my legs were sore today
- GoRuck….do it
- Krispy Kreme run is this weekend. Go support your brothers in arms
- Hi Fidelity did it’s mile run this morning. Myrtle just txt me and told me he ran a 5:55 mile. Congrats to him and all the pax who gave it their all.
