30 Sept 2015- Wednesday

Run Option     4x800m under 3:30 rest 4-6min   or...........
16x Interval Sprint (choose shuttles 5/10/15, bike, treadmill, versaclimber, ect)  Sprint for :20-30 sec/ Rest :40-60 sec

Ruck Option
3Miles under 36min

Long Option 

4miles under 32 min

 
Row Option  

30 min  moderate even pace, go for distance
 

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