1-30-2009

W-up: Dynamic Warm-up, Band Press x 30, Band Pull x 30, Squat x 30 * Go Down 5 every set until you get to 5 each.

Group 1- Cut Off Time 10:00 minutes
4 Rounds of:
250 Meter Row
20 Kb Swings
10 Burpees

Group 2- Cut Off Time 10 Minutes
4 rounds of:
100 Jumpropes
20 DB Abdominal Crunches Over Head
10 Pushups ( Chest to ball)

Group 3- Cut off Time 10 Minutes
4 Rounds of: ( Use the same Barbells for Thruster and SDHP)
15 Thrusters
15 Sumo Deadlift High Pulls
Lunge Down and Back

Finisher-
partner ab throw downs- 2 x 15 each person
partner plank pertrabations- 2 x 30 sec.

Stretch