Monday, July 21, 2014

7/21/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be hitting a simple circuit in a chipper format.  2 rounds from 50 down to 10 with a plate.  Very simple. Don't worry there is a catch. Timed 1/4 mile runs after the first round and the second round.  Give yourself a realistic but challenging time to run the 1/4 mile and have a penalty if you don't succeed this time.

2 Rounds

Use an Olympic plate 25, 35, or 45lbs

50 Squats
40 Rows
30 Clean and Jerks
20 Halos 10L/10R
10 Triple Crush

Run 1/4
Penalty 1 burpee for every second you are over prescribed time

Cool down, have a nice day..  El Rey always..


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