January 29th, 2016 By Stoli

The pax were 10 strong for a speed workout that saw the return of the cones, but not cone combine-style.

The Thang:

Mosey to upper bus lot for 20 SSH.

There were 6 cones, each labeled with an exercise, located in different areas around the bus lot. The exercises were: air squats, jump ups (touching the crossbar of the soccer goal), pull ups, burpees, hop ups (toe touches on the curb), and merkins.

Circuits – Pax ran multiple (~8-10) circuits, which included a continuous variety of the stations, reps, and direction. Always ended in the middle of the lot with a 2 minute recovery between circuits.

COT

The Thang:

1. Great turn out for a cold morning Speed workout! Thanks to everyone who showed. Awesome push from everyone.
2. It was a new format for the cone drills, but brought a bit of pain and variation to the running.
3. Not everyone (Filibuster) liked the fact that there were “speed pain” stations, so we through two non-rep circuits in there with a combo of backward/forward sprints. Just in hopes he comes back for another speed day!

Have a great weekend!

Stoli

Highland Speed

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