29 July 2015- Wednesday Workout

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

Run Option  

8x200 m sprint under :40 sec, rest 1:00  

OR 

7x300yd sprint under :60 sec, Rest 1:00
  Long Run Option 

5 mile Run

 
Row Option  

5000m Row
 
Ruck Option  

2x1 mile Repeats under 13 min/mile

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- Pinnacle

A.   SKB Dead Swing x 5 L/R

       SKB L Cycle Swing x 5 L/R

B. SKB Dead Clean x5 R/L

     SKB L Cycle Clean x 5 L/R C. Dead Clean and Press x 5 L/R

     L. Cycle Clean and Press x 5 L/R

D. (Perform all Left then all Right)

     High Pull x 5

     Half Snatch x 5 (bring down to shoulder)

     Full Snatch x 5

E. Dead Clean + Rack Squat x 5 L/R

     L. Cycle Clean + Squat x 5 L/R

     SKB Swing + Squat x 5

F. Windmill x 5 L/R

     Figure 8 to Hold x 10

     SKB Sumo DL x 10 ea Arm