Friday 20140822 Training Session

Speed/Agility Day
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Cyborg Strength Wam-up
(see sidebar)
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Baseline:

1. As many rounds as possible in 15 minutes
2. 3 bar muscle-ups
   4 toes to bar
   5 depth jumps
   6 handstand push-ups
   7 burpee broad jumps
3. 5-4-3-2-1 3x ea. arm
   Kettlebell clean and press
4. 10x Single-leg stair hops, 10 steps per leg per lap,
5. 5x 800m sprint

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Mandatory Accessories:

1. 3x "The Seven" sprint drill
2. 3x10 single-arm push-ups

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Optional Accessories:

1. Tabata
   Front plank
2. Tabata
   Side planks, alternate sides each round
3. 3x15 plyo push-ups

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Trainging Resources

General Knowledge

Tactical Skills

Physical Training