Fiteratus

For time:

2 min plate switches
10 pullups
20 pushups
30 squats

400m run
10 pullups
20 pushups
30 squats

300 rope jumps
10 pullups
20 pushups
30 squats

400m row
10 pullups
20 pushups
30 squats

50 burpees
10 pullups
20 pushups
30 squats

Post time to comments


Asked April 19, 2011:  "Hey Neil, what do we do for the run when it is raining outside."

Revised answer: We HTFU and run in the damn rain. 


hspusub.JPG

HSPU sub! Perfect!

Arms & Mini-Meg

Complete 5 supersets of:

6-8 BB biceps curls (heavy)
12-15 ea. DB alt curls - strict - (mod-heavy)
rest 90-120 sec

Compelte 3 super sets of:

6-8 OH triceps ext (heavy)
12-15 uni triceps kick backs R (moderate)
12-15 uni triceps kick backs L (moderate)
rest 90-120 sec

Post weights used to comments, then move to the conditioning.

"Mini-Meg-inator"

For time:

10-11-12-13-14-15 reps of:

thrusters 45/65
burpees
KB swings 25/35

Post time to comments.
Caution, very high soreness factor.  Scale as needed.


You'll have about 15 mins to complete the arms portion of the workout today, then it's on to conditioning.


Yep. Was aiming right THERE!