Death Squad Training

Volume A:

Morning hill sprints at Bukit Batok Nature Park with Coach, U-Jin, Jeff, Aole, Yang, Chad and Kelvin

6 x 100m uphill
22 / 26 / 26 / 31 / 33 / 27

1 x 200m uphill
2:01(!)

downhill-facing burpees with U-Jin & Jeff during their fireman carry task - makes you more aware of judging the movement!

Afternoon at CFSG

In place of Skills Set A:

MU progression drills (taken from the Virtuosity series by Dusty Hyland)

• strict shoulder dislocates (OH and L grip)
• hollow hold 10-10-10secs
• tight arch - Superman holds with PVC pipe, Superman holds on GHD, Superman hold 10-10-10secs
• support hold on rings - eyes neutral, thumbs facing forward, toes together and forward
• ring pull-ups - toe nail ring pull ups

Volume C:

Air bike 25mins

13.2km

248.7cal

running

death_squad

sprints

100m_sprint

skills_practice

air_bike