WARMORAMA
SSH, Imperial Walkers, Archer Merkins, Mountain Climbers

Move to the benches, drop sandbags.
Hold air chair, as YHC shares some why for todays mindset:

Winners choose the work
they do the hard thing

“Easy” makes losers, unprepared for difficulty

Muhammad Ali said it this way:

“The fight is won or lost far away from the witnesses, behind the lines, in the gym and out there on the road, long before I dance under those lights.”

THE THANG

Part 1: Strength
eccentric training. Three rounds:
10x six-count right leg step downs
10x six-count left leg step downs
10x six-count weighted dips

Mosey back to the parking lot

Training point:
Training QUADS = better downhill control. That means faster descents > better TIME as well as lower risk of injuries. Competitive edge!

In a race we can then sucker our opponent into burning out on climbs, then blow him away on the downhills with ease! Crush any thought in his mind of catching you again.

Muhammad Ali:
“I am the greatest. I said that even before I knew I was. I figured that if I said it enough, I would convince the world that I was really the greatest.”

PART 2: Metabolic Conditioning (MetCon)

Mark 15yds and 30yds with sandbags

Killer B’s
10 Burpees
10 Bonnie Blairs (each leg)
10 Big Boys
Broad jump to 15 yds

Repeat, then Bear crawl Back to start and repeat all

PART 3 – CORE
Three rounds of 10x Throw Downs with a partner

Back to the flag

COT –
“Impossible is just a word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is potential. Impossible is temporary. Impossible is nothing.”
Muhammad Ali