9 Oct 2015-Friday

Option 1: Odd Object Strength
 
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:  KB Pyramid (9 rounds total) 1- 2sets  
DKB Clean 1, 2, 3, 4, 5, 4, 3, 2, 1  
DKB Squat 1, 2, 3, 4, 5, 4, 3, 2, 1  
DKB Press 1, 2, 3, 4, 5, 4, 3, 2, 1  
DKB Farmers Walks 15yds, 30, 45, 60, 75, 60, 45, 30, 15yds  
Sprint 15, 30, 60, 90, 120, 90, 60, 30, 15yds  
Side Plamks 25, 30, 35, 40, 45. 40, 35, 30,  25 sec

 
Option 4: 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 )

Option 5:  30-40 Min Cardio your choice