Tuesday, April 28 2009

Rachel

I: Warm-up
3 rounds: 10 x Kettle Bell Swing, 10 x KB Thrusters 55lb, 10 x Air Squat

II: The Experience 

For time: 5 x 100 yard sprint, then:
4 Rounds:
- 10 Burpees
- 20 Pull-ups
- 30 KB swings (55lb)
- 40 Wall Ball (20lb) 
- 50 Sumo-Dead-Lift-High-Pull (70lb)
Run 2 miles

III. Stretch

Don't blow off the warm-up. Set up your equipment stations, then start the workout clock and go strong on the sprints. Clock stops at end of 2 mile run. Post your times and comments.