720 Speed Step w/ Jump Rope (btw - 720 Speed Steps is similar to 1 mile run)
4 x 180 (I tested some different ropes)
Started at 0:00, 4:00, 8:00 & 12:00...was roughly 2m to get to 180 each time...
Mobilize
-----------------------
RUNNING CLOCK
With a running Clock:
#1) 0:00 - 3:00 ~ AMRAP in 3:
21-15-9
Odd-Obj Bent Row
Bearhug/Goblet Squat (w/ Odd-Obj.)
3:00 - 4:00 REST
#2) 4:00 - 7:00 ~ AMRAP in 3:
21-15-9
V-Ups
Jumping Air Squats
7:00 - 8:00 REST
#3) 8:00 - 13:00 ~ AMRAP in 5:
21 * 15 * 9
Burpees
Sit Ups
* 200m Run
(So the AMRAP means that if you complete the 21-15-9, you begin again at 21...go till your clock runs out! The 60s b/t AMRAPs is your rest time!!!)
Drake ~ #1) ?? / #2) 9 V-Ups (81 Reps) / #3) 15 Sit Ups (72 Reps)...then he went on to finish too!
tb ~
#1) 9 Rows (81 Reps) (w/ 50# DB)
#2) 1 Full Rnd + 1 V-Up (91 Reps)
#3) 15 Burpees (57 Reps)...
Went on to finish... took me 7:37 to complete the entire 21-15-9 w/ the 200m runs!!!
No comments:
Post a Comment