AUG 30, 2011
TUESDAY
WORK CAPACITY
Warm Up: 3 Rounds of
100m Run
10x Air Squats
10x Mountain Climbers 10/10
10x Sit Ups
5x Dislocates
1) 10,9,8,7,6,5,4,3,2,1 reps for time of:
2x KB Swings @ 20kg
Burpees
50m Sprint
Rest 5 minutes
2) Perform the following ever minute for 10 minutes:
5x DB Squat Cleans @ 40lb DBs
60 yd ladder suicide Sprint (5 yards and back, 10 yards and back, 15 yards and back)
3) 4 Rounds of
10x Suspended Front to Backs
10x Seated Russian Twists @ 25lbs
5x Bird Dogs 5/5
60 Sec side plank holds 30/30
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