6-12-13

Workout

Mobility
Warm up

Fitness

350 m Sprints x 4 @ 95% each for time.  Full recovery between rounds.
Rest a minimum of 6 minutes between rounds 2 and 3.

Lady's

15 minute AMRAP
15 Supermans
30 sec. Side Plank L
30 sec. Side Plank R

Then...

2a) Rowing sprints x 1 minute @95-100% x 4
2b) Active rest 5 minutes x 4  (Stretch and mobility work)

Power
1)  Back Squat 3 x 5 (Same weight for all three sets of 5.  Build up to working set)
2)  Bench Press 3 x 5 (Same as Squat)

Complete for Time:
150 Push ups
* Every time that you stop (rest) with your chest on the ground, immediately sprint 40 yds.  Once penalty is completed continue with push ups.  You may rest at the top.

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