Wednesday, September 2, 2015-Workout

Warm-up
100m row x 5 trying to stop at 100m
-1 pull-up for each meter you are over
-1 burpee for each meter you are under

3 rounds:
-6 dips
-12 mountain climbers

Skill
Shuttle runs (5 reps working up to 100%)
Run to 25m mark touch the ground, run back to start line and touch the ground, run to 50m mark and touch the ground and sprint back through the start line

Conditioning
AMRAP in 6 Minutes:

- 3 Sandbag Get-Ups
- 6 Burpees

- 9 Sandbag Squats

 

Rest 3 Minutes
 

AMRAP in 6 Minutes:

- 3 Pull-Ups

- 6 Deficit Push-Ups (45# plates)

- 9 Knees to Elbows