Spartan Training Day 11 -Aug 4, 2012

Warm up, hydrate. Pre-hab.

Group 1: 3 sets:

Banana Rock x 30

Wide Knee Abs x 40

Instead of lying there complaining, this time, get up and do some hanging abs, then go back to exercise #1!

Group 2: 3 sets of each.

Tire Flip.  5 Flips.  

Pull Ups to Max (or rows of whatever you can bench if you're at 89)

88: 1 Lap around the hall, through the bay doors, outside, across the tarmac, up and down the stairs, return to the back lot

87: 1 Lap around the hall, up and down the stairs, return to the tire

89: Run around the hall to the front, up and down the stairs, return around the hall to the back for the tire.

Group 3: 3 sets of each, 10 reps (except down the rack: 6 reps per weight)

Broad Jumps

Pop Pushups

Down the rack

Group 4: 2 sets

Med Ball Partner Pass x 25

Front and side planks: 45 sec each

5 Point lunge x 5/side

Hyrdrate some more.