Endurance : 1 mile run

First Phase: Warm-up
-  25 push-ups, 25 burpees, 25 pushups

Second Phase:  Strength, Stamina

(1)  Find 3RM Squat Clean

(2)  4 rounds:
- 2 x Squat Clean (@ 3RM)
-10 Hand stand push-ups

(3) 4 rounds
- Run 400
- 10 Dumbell Snatch ea side (35#)
- 20 Squat Jumps

Third Phase: Core & Durability

3 Rounds:

- 60 Sec ab bridge
- 60 Sec max sit-ups
- 60 sec max bycicle crunches
- 60 sec hollow rocks

This entry was posted on Monday, June 29th, 2009 at 4:34 pm and is filed under Training Journal. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.