Wednesday, September 2, 2015

Rest day for BCBD competitors
WARM UP
Coaches, I want 15 min of joint prep followed by a 400 meter run at 70%.

A. 6 min AMRAP:
Toes to Bar x 9
KB Swing x 15  35/55 lbs
burpees x 10

Rest 6 minutes.

B.  6 Min AMRAP
      Push Press x 15 65/95 lbs
     Double Unders x 20
      Push Ups x 5/10

Rest 6 minutes.

C.  6 min AMRAP
      Row 14 calories
      Air squats x 20
      Shoulder Taps x 20