04/17/2013

I. 750m Row
3 x 10 Squats/Lunges/PVC Rollouts

II. AMRAP 20 minutes
800m Farmers Walk
then
25 Wall Balls
15 Sit ups
7 Deadlifts (135#)

III. Stretch

I then went back in the evening for a Kettlebell Class and did:

I. 750m Row
Hip mobility

II. 3 x 2 minutes:1 minute REST
Jumping Squats (20#KB)

III. AMRAP 5 minutes Ladder
1 KB Swing/1 Goblet Squat (25#)
2 KB Swing/2 Goblet Squat ...
(10 Rounds)
then 400m Run
AMRAP 5 minutes Ladder
1 KB Swing/1 Goblet Squat (25#)
2 KB Swing/2 Goblet Squat ...
(9 rounds)
then 400m Run

IV. Quad Smashing