September 26, 2012

Five rounds of:

Walking Lunges with Dumbbells x 20 steps
(weights should be heavy – a challenge to finish all 20 steps)
Rest 45 seconds
Games Push-Ups x 15
Rest 45 seconds
Sit ups x 20
Rest 45 seconds
Double-Unders x 50 reps
Rest 45 seconds

 

Olympic Lifting

Front squat 3 x 8 @ 65% of 1 Rm

10 rounds – Every 60 seconds do 2 power cleans @ 75% of 1 Rm

Durability: 3 rounds of 15 T2B and 10 back extensions