Strength Circuit – Integrated Speed Circuit

Strength Circuit
Dynamic Warm-up
Then:
SandBag Clean and Jerk (heavy enough to be hard)
1 every 30 sec for 5 min
Then:
Work upto heavy Bent Over Barbell Rows
Then:
3x 8x Bent-over Row (at 50% 1 Max) + 8x Pull-ups
Rest 3 minutes after completing 3 sets
2x 6x Bent-over Row (at 50% 1 Max) + 6x Pull-ups
2x 3x Bent-over Row (at 60% 1 Max) + 3x Pull-ups
Then:
4x 10x Ring Dip + 10x Band Pull Backward Sprints
Then:
20x Sandbag Get-up – 10 each side (same weight as the Clean and Jerk)
Then:
Cool down and Stretch

Integrated Speed Circuit
Dynamic Warm-up
Then:
2 minute Sit-outs
Then:
15 minutes
10 Burpees +
100m Sprints Uphill +
10 Clap Press-ups +
Jog Down to the start line
Rest as and when required
Then:
Rest 5 minutes
Then:
10 minutes
25m Fast Feet Shuffles Uphill +
25m Sprints Uphill +
25m Backward Bear Crawls +
25m Crab Walk
Rest as and when required
Then:
Finisher
Partner Carry Up the Hill
Either Fireman’s lift/Piggy back/Zercher
Just once
Then:
Cool down and Stretch

Preparing for almost every eventuality. GPP