Wednesday, 11/10/10

Warm-Up
Run or Row 400m
CTB Pull-ups- work on explosiveness

Dynamic Warm-Up

Strength:
Pull-ups: 3 x 5

MetCon:
*Alternating Tabata:
Pull-ups (kipping is allowed, but optional)
Sit-ups
-Rest 30s-
Tabata Sprints

*20s on, 10s off, 16 rounds-alternating pull-ups and sit-ups.
So that's 20s of pull-ups, rest 10, 20s of sit-ups, rest 10, repeat for 16 total rounds (about 8 mins).
Record lowest number of reps completed for each.
Rest 30s, then do another 8 rounds of sprints (about 4 mins)
Whole workout should be done in less than 12 minutes!

Endurance:
Rest