March 8, 2010

14 or 15 of us, no vest.

Standard Warm up and mobility.

Pre-Work, 3 rounds
5 vertical jump and stick
10 yards or walking lunge
sprint back

10 minutes continues running clock, as many rounds as possible
5 pull ups
10 push ups
15 air squats

3 rounds, 10 reps
push press, 135#, 14, 100# 16 reps
lunge walk, 50# dumbbells
bent over rows, 50# dumbbells, or 95# bar what ever was available
dips, I was doing negative dips, and ended with bench dips just to finish

Team Suicide, on Tennis court
1 person runs, 2nd person hold plank, 3rd and 4th rest

Team Suicide, on Tennnis court
1 person runs short, second to mid, and so on, then work back down

v-up circle, up to 4

metabolic jumble for 1 minute

That was a pretty tough one.