Tuesday, September 28, 2010
Go hard or go home!
Sprints...15 sets of sprints down the side parking lot
50-40-30-20-10 rep rounds for time of:
Double Unders (or double the number of singles)
Squat Ladder - 45 pound bar
With a continuously running clock, complete one squat in minute one, two squats in minute two, three in minute three... continue in this fashion until you are no longer able to complete the required number of squats within that minute.
Advanced Version - rounds 1-10 - overhead squats; rounds 11-20 - front squats; rounds 21+ - back squats
Squat – you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top.
CORE....100 wallball situps
"If you cheat you are only cheating yourself." Chan
“To be successful you must accept all challenges that come your way. You can’t just accept the ones you like.” -Mike Gafka