5 August 2015- Wednesday

Run Option  

4x800m under 3:15/Rest 3-4 min
OR
20x 60 yd shuttle under :16 sec/ Rest :40 sec

Long Run Option 

3 mi under 25 min

 
Row Option  

15x 1min on/1 min off- Aim for 250m per round  

Ruck Option  

4x .5 mile intervals under 6 min/ Rest 2-3 min

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