22 Dec 2015-Tuesday (Anaerobic Conditioning)

Sprint Option  8-10x400m under 1:35 rest 2-2:30min

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  12-16 max effort sprints of ::40-60sec Rest :90-1:20sec 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
8x500m row rest 2:1

Body Weight Option 30 min Continuous Running Clock, Perform AMRAP   

10 TRX Squat Jumps      10 TRX Squats         10 KB Swings     12 TRX I's,Y's, T'sc (only one movement each round)           :30sec/Max Push Up Series max, top hold, middle hold, low hold (only one movement each round)      
8 TRX fly lunge ea leg          10 Split Jump     :60 sec lateral Shuffle      

Stop Clock at minutes 8/18/28 and do: 3 Rounds of 2 Burpees + 1- 5/10/15 yd shuttle