Saturday, 28 March 2015

WARM UP (9 minutes or less)
2 rounds:
50 Single Unders or 20 Double Unders
20 seconds – Hollow Hold
10 Strict Gymnastic Bar Kips

STRENGTH / SKILL
For time:
30 Alternating 1-Arm Dumbbell Snatches, 100/70#
Strict 6-minute time limit.  Each rep must start from the floor and be controlled all the way back to the floor.

CONDITIONING
For total sprint lengths + calories, using a 23-minute running clock:
- 0:00-5:00: 
5 x 40 seconds On / 20 seconds Off:  24ft Shuttle Sprints
- 5:00-6:00:  Rest 1 minute, then:
- 6:00-11:00: 
5 x 40 seconds On / 20 seconds Off:  Row for Calories
- 11:00-12:00:  Rest 1 minute, then:
- 12:00-17:00: 
5 x 40 seconds On / 20 seconds Off:  24ft Shuttle Sprints
- 17:00-18:00:  Rest 1 minute, then:
- 18:00-23:00: 
5 x 40 seconds On / 20 seconds Off:  Row for Calories