Friday 20140725 Training Session

Speed/Agility Day

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5 rounds

5 bar muscleups

10 depth jumps, 36"

10 handstand push-ups

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Jump squats, 5x5

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Tabata

Ball slams

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Tabata

Wall-ups

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Punch-to-the-nuts 5x5 ea arm

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Stair sprints, 10 laps, 20 steps per lap

Followed by:

Single leg stair hops, 10 laps, 10 steps per leg per lap

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5 mile run

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Tactical skills:

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10x draw from concealment and dry fire on target. Headshots only.

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5x Tmacs Inc. Grid of Fire handgun drill

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Tabata

Roundhouse kicks on the heavy bag, alternate legs every round

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Tabata

Elbow strikes on the heavy bag