2/19/2014

AM Workout

Warm Up
100' High Knee Skip
50' Bear Crawl
50' Walking Lunge
2x with an empty bar
10 - Deadlifts
10 - Front Squat
10 - Push Press

For time:
50 - Toes to Bar

3 min time cap--got 30

5 minute AMRAP
7 - Hang Clean 135/95
17 - Air Squat
5 rounds + 7 reps

5 minute REST

5 minute AMRAP
7 - Box Jump 30/24
17 - Pull Up

2 rounds - 3 reps  Steps up for jumps.

PM Workout
5x2:00 min
553
535
531
521
519

1000m cool down 4:08
5 min air dyne cool down