Spring is Here!
Cardo: -weather dependant… if not, see alternative below
Sled Pull -45llbs, Team pull.
58: One member on sled, 3 running support, leave from rear bay, around to front. Member on sled does a U-turn and returns to rear while the rest of the team completes the circle through the bay to meet at the rear lot. If you don’t arrive at the same time, keep moving while you wait for the rest of the team. For an extra challenge run the hose tower during one of your recovery laps when you are not pulling.
57: Same as 58, but all can run together around entire hall. For extra challenge on a recovery lap add the stairs to the Cpt office or add a sprint along the long side of the station, recovery pace back to the group.
If more than 4, double or triple weight, pull together, one on each handle.
How many laps?
Pull the sled 4 times at 58, 3 times at 57.
Come on inside…
Group 1 -3 sets[x 10 reps each]
One Leg Deadlift
Bicep hammer curls
Group 2 -3 sets [x 20 reps each]
Supermans
Burpees
Group 3 -3 sets [x 10 reps]
Pop push ups
Group 4 –3 sets [x 10 reps]
Pop squats (with med ball)
Ham curls on ball or TRX
Cardio alternative:
58 station: Lap around inside of bay, followed by a trip up the hose tower, pull up x 1 at top, return to bottom.
15-20 min , track how many you can do.
57 Station: TM –start at comfortable pace where you can talk -5-6.5ish.
Begin: Adjust grade/speed with time stamps below:
1min: Increase grade to 1.5
2min: increase speed by 1
3min: increase grade by 1
4min: decrease speed by 2
5min: increase speed by 3
7min: decrease speed by 2
8min: increase speed by 3
9min: decrease speed by 2
10min: increase speed by 3
11 min: decrease speed by 2
12 min: increase speed by 1
13 min: decrease speed by 2
14 min: decrease speed by 3, increase incline to 4
15min: increase incline to 5
16 min: increase incline to 7
17 min: increase incline to 9
18 min: decrease incline to 5
19 min: decrease incline to 1.5
20 min: decrease speed to walking, cool down 2-3 min
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