Spartan Day 6 -July 14th, 2012

Spartan Training Day 6:

Goal:

Walk/speed walk/move as fast as you can pulling the large load. 

Travel 100yards. Leave the sled, sprint to your start point, turn and sprint back. Complete 5 point lunge x 2 on each leg. This is one round.

Complete as many rounds as you can in 10 minutes.

If more than one of you are doing this together, add a third station with a Farmer Carry (min of 45llbs), completing the same distance, followed by the sprint there and back.

Alternate between the carry and the pull.

Any others can alternate between sprinting/5 point lunge as many reps as they can while waiting on their  turn to pull/carry.

Pyramid:
Reps/round: 10, 9, 8, 7, 6 (up the weight if the rep range is not challenging enough)

Box Jumps
Push ups with one med ball under both hands
Ham curls on ball
Pop Squats
Pop Pushups
Manmakers

Abs/Arms: Cycle through each, complete minimum of 2 cycles.
Frogger x 25
Bicycle Abs x 25
Hanging Abs x 15
Down the rack (6 reps per weight, start high, drop 5 llbs and complete another 6 until you get down to 15llbs)

Hydrate.... stretch.... peform Spartan like activities.