28 Oct 2015- Wednesday

Run Option     4x400m under 1:45 rest 2-3min , 6x200m under :45 rest 1.5-2min, 8x100m under :20 rest 1min  
Rope Option Slams, Wave. Alt Wave, Weave, Circles Out, Circles In, Criss Cross, Serpent ......do one set of each 1st round :30sec on/ :30sec rest on each x1,  2nd round :20sec on/ :20sec rest on each x1, 3rd round :20sec on/ :40sec rest on each x1
Interval Sprint  16 max effort sprints of :60sec Rest :60-:90sec between each rep

Row Option

1x1000m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 1000m rest 5 min
16-250m row  Sprint pace, work to rest ratio 2:1  EX:  If it takes :60sec min to complete the 250m rest :120sec
 

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-

5-7 Rounds of....

A.   KB Dead Swing x :30sec 

                    rest :30sec

B. Double KB Clean  :30 sec

                         rest :30sec

C. Double KB Squat x:30sec

                         rest :30sec

D. Double KB Push Press x:30sec

                         rest :30sec

E. Prone Plank x :30sec

                         rest :30sec

F. Shuttle run :30 sec

                         rest :60sec