All Out Effort!

4 Rounds of:

Run 200 meters

Rest 1 minute

Run 400 meters

Rest 2 minutes

Maintain within 3-5 secs of each sprint.

For Max Load:

Front squat, 3-3-3-3-3-3-3

Perform 5 Box Jumps after each set of 3 Front Squats

then…

L-sits

30 secs on/30 secs off for 6 mins

“Grace”

30 reps for time

Clean & Jerk, 135 pounds

Day 5 of:  A week with the ‘Girls’…What a great week!

“Barbara”

5 rounds for time.  Rest 3 minutes between rounds.

20 Pull ups

30 Push ups

40 Sit ups

50 Squats

“Diane”

21-15-9

225 pound deadlifts

Handstand push ups

“Jackie”

1000 meter row

45 pound Thruster, 50 reps

30 pull-ups

Day 2 of…A week with the ‘girls’…

“Nancy”

5 rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

10 rounds for time

10 Wall balls, 20/14

10 Knees to elbows

10 Good mornings

Tabata push ups

then…

As many rounds as possible in 15 minutes of:

50 Single-Unders

12 Kettle bell swings

Back Squat

3-3-3-3-3 reps