AUG 9, 2011
TUESDAY
WORK CAPACITY
Warm Up: 4 Rounds of
100m run
4x Burpees
4x Pull Ups
4x Jingle Jangles (5m shuttle sprint)
10x Air Squats
1) 12 Rounds for time of
1x Sandbag Get Ups @ 80lbs 1/1
4x Burpee Borad Jumps
2) 4 Rounds of
100m Sprint
Rest 1 Minute
3) 6 Rounds of
50m Sprint
Rest 1 Minute
4) 8 Rounds of
25m Sprint
Rest 30 seconds
5) 12,11,10,9,8,7,6,5,4,3,2,1 reps of
Dips
Sit Ups
Push ups
2x AIr Squats
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