Sprints + Integrated Animal Flow Drills

Today’s group personal training session targets all the neglected areas of Strength Training. Who is this workout for?
Well almost all Combat based Athletes which includes the obvious, MMA, Martial Arts, Ju-Juitsu and some not so obvious Rugby, Football etc… Great for overall fitness during all season.

Dynamic Mobility Warm-up
Speed Training Drills
Then:
5x Skipping up-hill (approx. 70m)
Jog Back to start as a recovery
Then:
5x Hill Sprints with heels kicking the butt (approx. 70m) +
Jog back down to recover
Then:
5x Hills Sprints @100% Maximum output +
Walk down to recover plus 1 minute total rest at the start position
Then:
Integrated Animal drills with Sprint Work
Choose from the following Animal Drills moving in all directions: Gorilla – Bear – Crab
Example 1:
Hills Sprints 10m
Gorilla 10m
Jog down to recover 10m
Downhill Bear Crawls 10m
Hill Sprints 40m
Uphill Crab walk 40m

Example 2:
Hills Sprints 70m
Forward downhill Crab walks 10m
Uphill Backward Bear Crawls 10m
Jog down to start position
Gorilla Walk to the top 70m
Jog down to start position

Complete 3×5 minutes rounds with 1 minutes total rest. Mix the drills up.
Then:
Cool down, Recover and Stretch