Thursday / March 18, 2010

Warm Up

2 Rounds of:
Run, 400 meters
Tire Jumps, 15
Kettlebell Swings, 40

Section 1

“BC” Circuit

21-15-9

Burpees

Barbell Squat Cleans (53/75)

Pull Ups

Score = Total Time

Section 2

Strength Work – Dumbbell Shoulder Press

5 Reps, hold 10 seconds on rep 5 at top

Dumbbell squats (same weight), 20 reps

Increase Weight

Score = End Weight prior to failure

Section 3

Finish Up Work

Walking Lunges

25# Plate held at Chest

4 Passes – Door to Sidewalk