11.20.14

OPTION 1: STATION

5 Rounds

10 Sandbag Lunges*
20 Single Unders (jump rope)
100m Suicide Sprint

*Put the sandbag over a shoulder.  You can alternate between rounds

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OPTION 2: GYM

1. Deadlift: warm-up from empty bar to working weight using sets of 5 and adding about 10% per set

2. Put on a belt.  Do one all out set, stopping before form deteriorates.

3. Take about 30% off the bar.  Do 5 sets of 3 resting one minute between.

4. 5x10 barbell rollouts or ab wheel rollouts.  

Posted on November 16, 2014 .