Sat, Sep 27, 2014

Warmup
• 20 m Butt Kicks
• 20 m High Knees
• 20 m Backwards Run
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 10 PVC Back Squats
• 10 Leg Swings (each leg)

Core
4 Rounds:
• :20 Straight Leg Sit-ups
• :10 Rest
• :20 Leg Levers
• :10 Rest
• :20 Hollow Body Hold
• :10 Rest

Conditioning
• 1000 m Row (or 60 cal Air-Bike)
• 90 Kettle Bell Swings 53/35#
• 80 Goblet Squats 53/35#
• 70 Box Jumps/Step-ups 24/20″
• 60 Dips (ring or stationary)
• 50 Chest-to-bar Pull-ups
• 40 Push-ups
• 30 Burpees
• 20m Sled Pull 135/90#
• 10 Muscle Ups (ring or bar)

Splits reps with partner as needed. While one partner works, the other holds barbell 95/65# however they’d like, just as long as the barbell doesn’t touch the ground. Partners must transfer barbell without touching the ground. If the barbell touches the ground, both partners must both sprint 100 m.