23 Sept 2015-Wednesday

Run Option    
1x800m under 3:30 rest 4-6min
2x400m under 1:40/Rest 2-3 min, 
2x200m under :45/Rest 1:30-2 min, 
4x100m under :20/Rest 1 min
 OR
16x Cardio Interval Sprint (choose bike, treadmill, versaclimber, ect)  Sprint for :20-30 sec/ Rest :40-60 sec

Ruck Option
3Miles under 36min

Long Option 

5x1 mi repeats Starting a rep every 10 min

 
Row Option  

5x:90 sec moderate to hard pace; rest 3 min between
5x:60 sec sprint  pace; rest 2-3 min between
 

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-The Dean's List

4-5 Rounds of....

A.   KB Dead Swing x 10+5+5   

                    rest :20sec

B. Double KB Clean  x8

                         rest :20sec

C. Double KB Squat x10

                         rest :20sec

D. Double KB Press x10

                         rest :20sec

E. Prone Plank x :45sec

                         rest :20sec

F. Farmers Walk (heavy) 30yards

                         rest :60sec