7 Oct 2015- Wednesday

Run Option     3x400m under 1:45 rest 2-3min , 4x200m under :45 rest 1.5-2min, 5x100m under :20 rest 1min   or........... 16x Interval Sprint (choose shuttles 5/10/15, bike, treadmill, versaclimber, ect)  Sprint for :20-30 sec/ Rest :40-60 sec
 
Ruck Option
3 miles under 40 min

Long Option 

4x1 mile repeats, a mile every 10 min

 
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
4x500m row  Sprint pace, work to rest ratio 2:1  EX:  If it takes 2 min to complete the 500m rest 4 min
 

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