"Competition Phase"(11.14.2012)

"Competition Phase"(11.14.2012)

Maximum Aerobic Power Sessions: 10 minutes on/5 minutes off
10 Minutes @ 90% of the following:
5 Hand Release Push Ups
Row 150 Meters
5 Kettlebell Swings @ 70 lbs/44 lbs
Row 150 Meters
Rest 5 Minutes
10 Minutes @ 90% of the following:
5 Burpee Pull Ups
Run 200 Meters
5 Step Down Box Jumps
Run 200 Meters
Rest 5 Minutes
10 Minutes @ 90% of the following:
5 Overhead Squats @ 75 lbs/45 lbs
10 Cal Airdyne
10(5 each side) KB Single Arm Press @ 44/26 lbs
10 Cal Airdyne