Only Spartan 19 Days to the 2012 Spartan Race!
Time to start seriously training maybe?
Group 1: (due to popular demand/whining, complete 3 cycles through this group - should be able to keep the tempo higher this time!)
Olympic Bar Pull/Push x 10/side -as an alternative, only complete the push, omit the cross body pull, but add more weight for this
Cross Body Plate Drive x 10/side
Contralateral Split Squat to Shoulder Press x 10 -as an alternative, complete the split squat with weights at side, between each leg complete 10 pushups (total of 20)
Group 2:(complete 3 cycles, do NOT stop between exercises)
Superman Kneeling on Bosu x 10/side
Frogger x 25
Side Plank x 45 seconds/side
Burpees x 10
Weighted crunches (hold med ball in hands at head level while performing crunch) x 20
Load the sled. 5 or more plates.
Goal:
Walk/speed walk/move as fast as you can pulling the large load. Travel 50yards.
Leave the sled, sprint to your start point.
Complete Broad Jumps back to the sled. This is one round.
Complete as many rounds as you can in 10 minutes.
If numbers of participants dictate that you are waiting on the slide, either add a round of running/broad jumps, or burpees while you wait your turn.
Stretch - focus on posterior chain.
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