Mobility: Coach's choice
Warm-up
3 rounds of:10 V-ups
10 supermans
10 Ab-mat sit-ups
WORKOUT
5 rounds of:6 Chin-ups
4 Barbell Complex (1 Power Clean + 2 lunges)
2 Bar facing burpees
While working with Combat Focus Shooting Instructor Alessandro Padovani
in Brescia, Italy, Rob Pincus of gets his first look at a Caracal F pistol
in action. Look for Alessandro, Rob and Tony Blauer and his team next year at a BRIGA Seminar!
ENDURANCE TRAINING
5x INTERVALS
3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento
3+ Hours After CFE Strength & Conditioning WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of the Following Sports:
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveriesBike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
