Friday, 30 September 2011

Spartan HIIT

3 mile beach run this morning with 200m sprints intervalled with 

tag - 1 on 1
sumo - 3 x 60 sec. bouts
swim - 100m sprint
rock carry - load 100 kg up the beach and then unload back down against the clock
Ukemi (rolling breakfalls) - over and under beach obstacles
Shurikenjutsu -target practice with heavy rocks working on distance and accuracy
wrestling  - 1 on 1, 1 on 2 and 1 on 3
belly crawls - keeping low to the sand crawl along shoreline 100 min and out of waves
Tobi (jumping) - reactive speed jumping
Balance run - running lengths of break water
100 challenge - 100 x sit-up 100 x press up timed race
Climbing - walls, breakwaters, trees on shoreline
Plyometrics - bounding
                     bunny hops
                     lunges
                     Box jumps

Prepared for anything!

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