10 APR 10

Warrior Gym, 1500.

Warmup: Rotations, then:
3 rounds of -
10 sec Handstand Hold (against the wall is fine)
10 steps lunges

Practice: 3 x 5 Overhead Squat
Take it easy on these. No need to be a hero trying to put huge weights over your head. Find a weight that you have to concentrate on good form to stabilize it, yet you are capable of getting all five reps. If in doubt, go with a lower weight and stick your technique. Get those shoulders active, initiate with your hips, knees track over the feet, and crease of hip below the knee at the bottom.

Train: For Time:
1600m Run
Rest 4 minutes
1200m Run
Rest 3 minutes
800m Run
Rest 2 minutes
400m SPRINT

Get some, it's free. I hate running more than you do, but alas we still must train it. Start the clock at the beginning and leave it running until the end. You get one total time with all of the rest times factored in. Really try to push yourself on that last 400m.
The rest periods aren't ideal for max efforts, but they are enough. Make the most of them by concentrating on breathing 3-counts in and 3-counts out. Sit down and keep your torso as vertical as possible.

Post: PNF, stretch, and roll. Do hand maintenance if you didn't on Wednesday.

APFT Folks: Grease the groove for an 8 hour period. Alternate pushups and situps each hour. Give yourself four hours rest before training.