12 APR 2011

21-15-9 Run!:

21 Pull ups (or Jumping Pull up or Ring rows)
21 Crunch & Punch
15 Pull ups
15 Crunch & Punch
9 Pull Ups
9 Crunch & Punch
Run 400 Meters
21-15-9 Goblet Squat
21-15-9 Get Up Sit Up
Run 400 Meters
21-15-9 Press
21-15-9 Pull Over Sit Up
Run 400 Meters



Afternoon Session:

Replace Crunch and Punch with Box Jumps

Replace Goblet Squats with Thrusters

Replace Push Press with Suitcase Lunges