1x10ea reps with medball
Squat, Rocket press, Alt. lunges
7×1 Clean pull, Clean, Front squat
5×5 3-step squats
4×8 Single arm standing press w/kettle bell
2×10 Partner leg toss
Skip then jog about 600m
Active warm-up consisting of A-skips, B-skips, backward skips, side skips, etc.
12 x 25m uphill runs to work on acceleration
4 x 5 double leg hops uphill
Cool down by running/skipping
Killer first day back into training. Three step squats always destroy me and I couldn’t even finish my last set with very low weight (Eric even threw up a little while after the lifting session, hope you dont get mad for me writing that). Felt pretty good but a little sloppy on the uphill runs. The warm up consisted of much more than what is written above, but I was dying even during that. The heat could have been a factor there though. Overall good first day and I am scared to even think about how sore I will be tomorrow.