23 Jan 15

Warm up

Stamina 4 rounds, un-timed:
10 x Weighted Pull Ups
10 x Weighted Push Ups
10 x Weighted Sit Ups

Conditioning for time:
200 x Air Squats
Run 200 m
20 x KB Swing
Run 200 m
20 x OH Squats
Run 200 m
20 x Burpees
Run 200 m
20 x Box Jumps
Run 200 m
20 x Pull Ups
Run 200 m
20 x OH Walking Lunges
Run 200 m
20 x Push Ups
Run 200 m

Abs 2 rounds:
8 x V-Ups
6 x Bicycles
15 x Side Bends
12 x Crunches