Sprint Day

I didn't workout this morning because my back felt so stiff so I pushed off the workout unfortunately. I did however run today at lunch.

1 mile run, 5 minute rest
5 x 100 yards, 30 sec rest
1 mile run

Hopefully I can get a workout in tonight.

Sprints and Heaven & Hell

Sprints

Warm up:
- 1 mile run, rest 5 min

Sprints:
- 8 x 100 yard sprints, rest 30 sec

"Heaven and Hell"

With 1 pood kettlebell

Omlette - 2 rounds x 5 reps each (L/R)
- Swing
- Swing High pull
- Snatch
- Clean and press
- Circular swing
- Reverse lunge

Heaven and Hell - 4 rounds x 6 alternating reps
- Swing
- Swing to horn catch
- Halo
- No momentum deck squat

Cooldown
- 100 sit ups

Cardio: Sprints

Sprints

Warm up:
- Run 1 mile, rest 5 minutes

Sprints:
- 8 x 100 yards, 30 second rests

Cooldown:

2 rounds:
- 5 x rope pull ups
- 5 x ring pull ups
- 5 x gi pull ups

2 rounds:
- 10 x ring push ups
- 10 x archer push ups

Sprint Day

Running:

- Run 1 mile, rest 5 minutes
- 8 x 100 yard sprints, 30 second rest between

Grip Training:

3 rounds:

- 7 strict pull ups
- 5 gi pull ups
- 3 weighted pull ups (36 lbs)

Cooldown:

- 200 sit ups