Work Capacity
Warm Up: 4 Rounds of
100m Run
4 Pull Ups
8 Air Squats
4 jump squats
8 Push Ups
Instep Stretch
1) Perform the following every minute for 10 minutes:
5x Burpees
3x KB Snatches @ 20kg (3/3)
4x Pull Ups
Rest 5 minutes between circuits
2) Max number of SB Get ups in 10 minutes @ 80lbs
3) 4 Rounds of
10x Weighted Situps @ 25 (overhead)
10x Superman Extensions (extend and hold for 5 sec each)
60 Sec Ab Bridge Complex
4) 2 Rounds of
30 Sec Jane Fondas
We were still sore from monday, but we hit this pretty hard. Two short duration high intensity circuits and sore core work. Strength Day tomorrow.
