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Tuesday

20 minutes to complete the following:

30-20-10 (not for time)

Backsquat from the floor, unbroken

then- 

Deadlift @ the same weight (does not have to be unbroken)

then-

Weighted Situps with Medicine Ball or Kettlebell

6 Minute Rest-

6 x 100 meter sprint:

out with 100 meter, backpetal back

*self regulated rest

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Endurance: at ECC @ 6 am

10 x 10 kettlebell swings

200 meter sprint

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Wednesday

Jerks: 3 x 6 Power Jerks- increasing load

          6 x 3 Split Jerks- increasing load

 

For Time: 800 meter run

               30 shoulder to overhead @ 135/115#

               1 mile run

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Thursday

Teams of 2 Athletes complete the following for time:

60 calorie row

60 ab mat situps

60 box jump and over @ 20"

60 shoulder to overhead @ 45#

60 box jumps

60 ab mat situps

60 calorie row

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Endurace: at ECC 

5:30 am for loop 1 (9 miles)

6:15 am for loop 2 

**There will be no PM Endurance!