Endurance:
Run 1 Mile

Warm Up:  3 rounds

10 Pull ups
20 Push ups
30 Squats

Working Capacity:

Row 500m
10 OH Squats with O-Bar
Row 500m
10 OH Squats
20 Box Jumps
Row 500m
10 OH Squats
20 Box Jumps
30 Squats
Row 500m
10 OH Squats
20 Box Jumps
30 Squats
40 Sit-ups

 Durability:  2 rounds

20 GHD back extensions
20 GHD

 HAPPY HALLOWEEN

This entry was posted on Saturday, October 31st, 2009 at 7:28 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.