Endurance:  Ladder Drills

Warm Up:  30 squats/20 rollovers/20 good mornings

Kettle Bell Day

• 800m run
• 100 Kettle bell swings
• 9 pullups
• 9 pushups
• 600m run
• 75 Kettle bell swings
• 15 pullups
• 15 pushups
• 400m run
• 50 Kettle bell swings
• 21 pullups
• 21 pushups
• 25 Kettle bell swings
• 27 pullups
• 27 pushups

Durability: 

• 30 4ct. flutter kicks
• 10 toes to bar
• 20 weighted situps

This entry was posted on Wednesday, July 21st, 2010 at 6:43 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.