16 Oct 2015- Friday

Option 1:Odd object
Strongman   Log Clean + Press 6x3 Red Band Row x125 total

Stone Progression Row 3x8 Lap 3x5 Lap Row 3x3 Load 3x3 Shoulder 3x3
 
Option 2:MB Circuit  
Perform each Exercise with an interval of :30/:30 for 5sets of 5 reps, take a 60 sec break between exercises.  When one full circuit is complete take a 2 min break and repeat all for an interval of :20/:10 for 5 sets of 5 reps again. 
1.Vert MB Toss
2.MB windmill Slams  
3.Kneeling Medball toss with Bear Crawl 
4. MB Slam w Burpee
5. Reverse Crunch  
6. MB Chest Pass throw from the Ground
   
Option 3:  Long Run or Swim 
4 mile run < 32min
or
2000m swim <30min

Option 4:  Long Row  or bike
5000m row for time
Moderate pace
or
30 min bike for distance

 
Option 5: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)

Finishing Ladder (optional): Prowler Push Pyramid for time Start with the prowler empty, do one 30 yard (15 and back) sled push.  After add a 25 lb or 10 kilo plate to the sled then repeat.  Keep adding plates (25lbs or 10 kilo) until you have five on each side, then work your way back down until you finish with the empty sled.  This should total 9 rounds ( 0 plates, 1, 2, 3, 4,5,4, 3, 2, 1, 0 )