9 Sept 2015- Wednesday

Run Option  

2x400m under 1:40/Rest 2-3 min, 4x200m under :45/Rest 1:30-2 min, 6x100m under :20/Rest 1 min
 OR
18x 60 yd shuttle under :16 sec/ Rest :40 sec



Ruck Option
3 Miles under 45min
 

Long Option 

 4mi under 32 min 

 
Row Option  

1x 1500M at a easy pace   Rest 3min

1x 1000M at a moderate pace   Rest 3min
1x 750M at a moderate pace   Rest 3min
1x 500M at a fast pace   Rest 3min

1x 250M at a fast pace

 

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