August 7, 2014 admin



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, 10 Good Mornings and 15 Jumping Jacks.


#1:  Every minute on the minute for 10 minutes, complete the following

Sprint 50 yards

5 Dumbbell Thrusters

5  Pushups

Rest during the time remaining in each minute.

***Prior to starting #2, rest an additional 2 minutes.***

#2: Complete as many rounds of the following as possible in 5 minutes.

3 One Arm Dumbbell Snatch (left)

1 One Arm Dumbbell Overhead Squat (left)

3 One Arm Dumbbell Snatch  (right)

1 One Arm Dumbbell Overhead Squat (right)

Record your weight used in both #1 and #2, as well as your rounds completed in #2.