Monday September 6, 2010

Weekly Warm-up:
5 mins Freestyle Rolling or Lacrosse ball

2 Rounds:

• 10 Burpees
• 10 Walkouts
• 10 Push-ups
• 10 Ring Rows

Part 1:

NEW Q’s: Back Squat 3 x 5 sets across, add 5-10lbs more than last time.
VETERAN Q’s: Front Squat Clusters – 3 sets of 5 x 1.  Add 3% from last week

*Clusters – Do one Front Squat, rack the bar, rest exactly 15 seconds. Do another Front Squat. Continue in this fashion until 5 singles have been completed. Then rest exactly 3 mins before the next set.

Part 2:
For time:

3 Rounds for Time of:
35 Kettlebell Swings
35 Double Unders

Then,

Run 400m
*16:00 min cutoff.