200 yd sprint
30 bw squats
30 push ups
30 sit ups
200 yd sprint
25 bw squats
25 push ups
25 sit ups
decrease the squats, push ups, and sit ups by 5 each time, and finish with a 200 yd sprint
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21 KB Snatches
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10 Lateral Broad Jumps
10 Heavy Push Presses
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30 Knees to Elbows
10 Box Jumps
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15 Box Jumps
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30 Floor Wipers
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30 Thrusters Left
Run 400m
30 Push Presses Right
30 Swings Right
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30 Push Presses Left
30 Swings Left
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Run 400m
30 High Pulls Left
30 Jerks Left
Run 400m
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100 Snatches, from the floor, alternating hands
50 Sit Ups
100 Med Ball Cleans, ball touches ground
100 Double Push Presses
50 Sit Ups
100 Ring Rows
100 Walk Over Push Ups
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4 Wall Ball
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8 Med Ball Cleans
9 Double Unders
10 Jumping Lunges
11 Push Ups
12 High Pulls
2 comments:
another good one you crazy kid!! tomorrow I'll hit the sprints, but I need to work on some other stuff to prep for the TSC brudda.
barbell squats, high rep snatches using 1/4 keg with water (not sure of the weight), reverse hypers, band swings, pull ups - all the good stuff
Bring the pain, I mean pleasure :) ha ha
--z--
I forgot that school had started so I couldn't use the track this morning, instead I subbed in 2 minutes of rope for each 200 yds, 22:12 later.
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