Wednesday- October 31, 2012

warm up

20 minute self warm up

10 minutes (ascending ladder)

1- deadlift (Sumo stance/bodyweight)

1- burpee 

2,2

3,3

4,4

5,5

6,6

etc…

*continue following rep scheme ladder as high as possible in 10 minutes

**SCORE- rounds + reps

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Strength

Bench Press

warm up

then...

1 Set x Max reps 

*coach will choose weight

Accessory Work

dumbbell JM Press

3 sets x 20 reps

Band press downs

1 set x 100 reps

Endurance

100m sprints

1 minute rest

8x

Row

2500m row

Airdyne

Max calories in 3 minutes

2x

Swim

100m

1 minute rest

6x