Wednesday, 4/6/16

1) Conditioning

12 Min AMRAP

4-8-12-16-so on

Thrusters (75/55; 65/45; 55/40; 45/35)

Pull-ups; ½ Pull-ups (ex. Rounds of 4 reps=2 reps); Jumping Pull-ups x1; ½ Jumping Pull-ups

X3 Double Unders (ex. Round of 4 reps=12); x1 Double Unders; X3 Single Unders; X2 Single Unders

2) Strength

Work up to a heavy set of 4 Overhead Squats

Work up to a heavy set of 2 Overhead Squats

From rack

3) Interval (Extra Credit)

2 Rounds

2:00 Max Calories on Bike

Rest 1 Min

20 Toes-to-bar; 10 Toes-to-bar; 20 Knee Raises; 10 Knee Raises

Rest 1 Min

Score 1=Number of calories

Score 2=Total time