15 July 2015- Wednesday Workout

Dynamic Warmup + Hip Mobility Drills Pick a run option and/or choose a circuit of your choice

Run Option
10x200 m sprint under :40 sec, rest 1:30
OR
6x300yd sprint under :60 sec, Rest 1:30

Long Run Option
2x1 mile Repeats, rest up to 5 min (Try to not be more than :30 sec apart between reps)
2x800 meter Repeat under 3:30, rest up to 5 min

Row Option
15x 250m Row, Rest :45 Sec between ea set

Ruck Option
2x1.5 mile Repeats, Rest 5 min between; 40-50lb Ruck

Body Weight Option
30 min Continuous Running Clock, Perform AMRAP
10 BW Squats
5 Lunge Ea Leg
10 Split Jump
5 Squat Jumps
5 Pull Ups
10 Pushups
15 KB Swings (16kg)
:60 sec lateral Shuffle
Stop Clock at minutes 8/18/28 and do: 3 Rounds of 2 Burpees + 1- 30 yd Sprint

KB Circuit- Hellbound
1. SKB Dead Clean x:30sec R/L
2. SKB Rack Squat x:30sec R/L
3. Forward Lunge x:30sec R/L
4. SKB L. Cycle High Pull x:30sec R/L
5. SKB L. Cycle Snatch x:30sec R/L
6. Figure 8 to Hold x:60 sec
7. Wave Squat x:60 sec
8. Pry Squat x:60 sec
9. SKB Single Arm Swing x:30 sec R/L
10. SKB Press x:30sec R/L

Performed as a Vertical Superset- Complete the first exercise for the time listed and then move to the next one. Rest should be :30-:60 sec between sets