3:30pm
Conditioning
*modified phosphate test. Sprint 7 sec flat stick with 23sec to return to start. Repeat for 8 efforts totally 4mins of work. Average distance was 40m each interval which was up hill on concrete in the rain. Pretty slippery and uninspiring.
* prowler 4 by 17m efforts. Not 20m not 15m same hill so every second effort was quicker. 80kg in prowler using high handles on a tough surface! Effort scores
7.41, 5.28, 7.03, 5.44, 7.06, 4.93, 6.81, 5.19, 6.91, 5.18
*Prowler suicides 2 efforts of 5 back 10 back 15 back 20 back. Pretty tough. Terrible actually. Same crappy incline 1.07 and .57
*tabata tyre flips at 205kg with tyre full of water for first lot of efforts. Totalof 32 flips
4,4,4,4,3,4,3,3
*sledge hammer strikes 4 sets 6 strikes each side. Fast and powerful. 14kg sledge I think
*sled drag 4 efforts (2 forwards 2 backwards) with 180kg pulling up hill in rain so it was a struggle. Should have been light and fast but went heavy and short!!!!
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