Fun 4 2day 112909

77 minute Husky Walk, Run, Jog, Sprint,
W/lots of Stops & Starts

Fun 4 2day

Execute 1 -2-3 @ 75-80 effort. Incorporate a-d after each movement is complete.
1. Deck Squat
a) Goblet Squat
b) Rear Lunge
c) Bulgarian Squat
d) Pistols

2. Ring Rows
a) Increase intensity w/ height on Plyo. Box

3. Ring Push Ups
a) Dips before RR
b) Hand Movement--Hug Tree- forward, backward
c) Raise Feet Height

Fun 4 2day 112709

3 Renegade Rows W/ Knee Cross
3 Negative Pull- ups
2 Renegade Rows W/Knee Cross
2 Negative Pull-ups
1 Renegade Rows W/Knee Cross
1 Negative Pull-up

250 Yard Walking lunges

Fun 4 2day 112609

7 rounds - 20 Minutes
With 10LB on Chest
5 Pull -Ups
10 Decline Ring Push Ups
15 Goblet Squats 36#
20 Kettlebell Swings 53#

Fun 4 2day

5 Sets - No rest between exercises

1R Press
3R Push Press
5R Push Jerk

Fun 4 Today 112409

15 Min AMRAP

2 TGU Each Side
20 Swings