Strength

Countdown to Muddy Buddy: 18 Days

AM Run
3 miles 40:28
Easy 15 minute pace incorporating:
4 x 50 yard sprints (AFAP)
2 x 100 yard sprints (AFAP)
1 x 200 yard sprint (AFAP)
Finished off with 5 minutes of Furey Joint Mobility Drills
Arm Cleans x 32
Halos x 12
Hip Circle 12L/12R
Arm Swing x 24
Good Mornings w/Hold x 12


Afternoon Session:
Total Time: 58:44 Avg HR 136Bpm
1)FJM Drills:
Arm Cleans x 108
Halos x 12
Hip Circle 12L/12R
Arm Swing x 24
Good Mornings w/Hold x 12

2)Muddy Buddy Prep incorporating Royal Court:
Eliptical Trainer (Hill Profile Level 10) .25 miles
Pullups x 18 (9 Palms Facing out wide grip, 9 Palms facing in narrow grip)
Bike (Hill Profile Level 10) 1.5 miles
Bridging w/Stability Ball 1 Minute
Hindu Squat x 20
Hindu Pushup x 5
Eliptical Trainer (Hill Profile Level 10) .30 miles
Bridging w/Stability Ball 1 Minute
Hindu Squat x 20
Hindu Pushup x 5
Bike (Hill Profile Level 10) 1.5 miles
Bridging w/ Stability Ball 1 Minute
Hindu Squat x 20
Hindu Pushup x 5