1) Run as far as you can in 6 minutes. Rest 3 minutes. Run as far as you can in 4 minutes. Rest 2 minutes. Run as far as you can in 2 minutes. breathe.
2) 3x3 clean and jerk. 3x3 power clean. 3x3 dead lift. Should be close to failure on 3 rep of each set.
3) 10,9,8,7,6,5,4,3,2,1 rep rounds of:
Pull ups, shoulder press @45lbs, hip extensions (if no apparatus then do air squats).
4) 10 feet to bar, 20 jump squats, 30 pushups, 40 sit ups, 50 double unders, 60 burpees.
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