Wednesday, November 30, 2016

Warm Up:
300 m run
2 Rounds
-20 squats
-20 push-ups
-20 sit-ups
-20 pull-ups
-20 dips
-20 walking lunges
-30s Samson stretch

For Time:
- 400m Run

Conditioning:

Max Hold: Plank (resting on forearms hold plank for as long as possible.  as soon as your hips drop you are finished)

then

AMRAP in 15 Minutes -
- 150m Shuttle Run (first light pole and back, second light pole and back)
- 10 Box Jumps (24"/20")
- 20 Sit-Ups
- 30 Double Unders (100 singles)