Strength and Conditioning (Parkfit) 1:00:00 [3] 3.65 km (16:26 / km)
shoes: Saucony Peregrines
Was promised a super tough session but the mud meant we had to tone it down a bit. Started off with a fairly gentle warm up, once round the tree(200m) then a whole load of spotty dogs, jumping jacks and squats. Then into the session proper, 5 cones placed at varying distances with the furthest one at 40m away. 'Sprint' to each cone then 10s of the set exercise and onto the next one, once finished we sprinted back to the start, 8 burpees, bench sprint (50m) then onto the next round. Started off with a set of spotty dogs, one of jumping jacks then three squats followed by 2 jump lunges. 15 burpees and a tree sprint and onto the next group set of planks and mountain climbers but bear crawling between each cone. Another set of 15 burpees and a tree sprint and time for a water break.
8 burpees and a bench sprint to warm up again and into the next set of squat thrusts followed by press ups. 15 squats, sprint to the bench, 15 dips, sprint back x2 followed by a minute of flying, 10 press ups, being the resistance for my partner flying the another 10 press ups. 2 sets of lunging between cones
with squat jumps at each cone, followed by a set of alternating press ups and squat thrusts whilst bear crawling. Finished off with 3 sets of 10s jump lunges, squats and press ups followed by 40 dips just to rub in the shoulder work.
I've been promised tougher tomorrow so fingers crossed