Monday, October 14, 2013

WARM - UP
Nice 20 minute warm up.  

A. On a 3 minute clock:
     Sprint 400 meters
     In the remaining time, do AMRAP KIPPING HSPU.

Rest 6 minutes.

B. On a 3 minute clock:
Sprint 400 meters
In the remaining time, do AMRAP TOES TO BAR

Rest 6 minutes.

C. On a 3 minute clock:
    Sprint 400 meters
    In the remaining time, do AMRAP Wall Balls 14/20 lbs

Rest 6 minutes.

D. On a 3 minute clock:
    Sprint 400 meters
   In the remaining time, do AMRAP Kettlebell Swings 35/55 lbs

NOTE: All runs at about 90%. 
Try not to sit down during your rest. Keep moving. 

Beginners: You will reduce distance on the run and do a set number of reps for each movement.