Tuesday August 19th, 2014

3 sets @ 85% effort
Run 400m
15 wall balls
15 no push up burpees
15 Hand Release pushups
40 DU.   Shoot for unbroken.

rest 5mins all sets same pace
change the order of movements for all sets

Notes:
This version is for the fittest couple of athletes at our gym. Scale it back to 12 or 10 reps if need be to keep good constant movement throughout. 

Fitness version

warm-up

Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)

Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up --use ring row
Dip ---use push-up

3-4 sets 80%-90&

Run 300m

10 wall balls

10 no push up burpees

10 hand release push-ups

40 single unders or practice double unders for 45s.