EQUIPMENT: Barbell (95/73), Pull-Up Bar, Jump Rope, Rower
WARM-UP:
*400m Run
*300m Row
*200 x Jump Rope
*100m Shuttle Run (10 lengths)
*Active Stretch
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PART A: CLEAN-UP DRILL
*Drop 6 chips/ person at bottom of 200m course
*Run 100m out, complete assignment below b4 picking up 1 chip
*Run 100m back w/ chip in hand, complete assignment below inside gym, then drop chip in cup
*Continue picking up chips in this manner one at a time until all chips are cleaned up (some people grab more or fewer chips than others)
*The drill is not complete (i.e. nobody stops working) until the very last chip is dropped off in the cup
AT PICK-UP (bottom of 200m course):
*5 x Burpee
*10 x Push-Up
*15 x Air Squat
AT DROP-OFF (inside gym):
*5 x Barbell Burpee
*10 x Pull-Up
*15 x OH Squat
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