Dead Man’s Hand

Warm-up

  • Twice:
    • 200 m run
    • 20 steps walking lunges

Drills

  • Fall drill: banded or partner
  • 10 rapid changes of support into a run
    • Emphasize moving the base leg first!
  • Cadence (no breaks, just switch tempo)
    • 1 minute at 94/188
    • 1 minute at 96/192
    • 1 minute at 98/196

Workout

 

  • 1k run
    • 4 minute rest
  • 1k run
    • 3 minute rest
  • 800 m run
    • 2 minute rest
  • 800 m run

Cash Out:

50 “Heavy” Russian KBS in as few sets as possible (1-2)

 

 

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