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Suicide / Prowlers

By 10/13/2010No Comments

*******Announcement *********

We are hosting the Running Certification Saturday and Sunday Nov 6 & 7, 2010.  If you wish to improve your running skills Dr Romanov is the inventor of POSE Running Technique.  Click on the above banner and sign up now.



Warm Up

Joint Mobility and Line Drills

Speed and Conditioning Work

5 Rounds of 30 seconds on 30 seconds off
10 Meter Suicide Runs
Rest 5 minutes then:
100 Meter Prowler Push for time 90M/50W

Assistance Movements

Ring Dips 3 x max reps

Ring Push Ups 3 x max reps


10 Meter Suicide Runs


Praying to the Prowler Gods