Wednesday, February 16th, 2011

Five sets of:

90 seconds of Rowing (for Calories)

30 seconds of Rest

90 seconds of KB Swings (for max reps)   (men use 55 lbs, women use 35lbs)

30 seconds of Rest

90 seconds of Double-Unders (for max reps)

30 seconds of Rest

90 seconds of Front Leaning Rest on Rings  (feet at 6 inches off ground, rings 2 inches off ground)

30 seconds of Rest

Coach's notes:  This is a long workout (40 mins total). Warm-up will be comparatively short. Think less than 15 minutes.  There is no subbing for double unders. This will be an excellent opportunity to improve your double under ability. Do your best on the front leaning rest. A break now and again (and again) is expected.  If you find yourself breaking too frequently change elevated push-up position hold.