Week 16

April 16th, 2012

Monday
800m Run
10 rounds of:
10 Knees to Elbow
10 V sit S 2 S
6 KB Turkish Get ups
then : run 800

Tuesday
Three rounds for time of:
75kg Front squat, 5 reps
18 Pull-ups
100 kg Deadlift, 5 reps
18 Toes-to-bar
75kg Push jerk, 5 reps
18 Hand-release push-ups

Wednesday
4 Rounds
Row 500
Run 600
Double Unders

Thursday (wear trackies or long socks for rope climb)
50 Squats 30kg
5 Rope climbs
40 Burpees over bar
4 Rope climbs
30 push ups
3 rope climbs
20 Box Jumps
2 Rope Climbs
10 Chin ups
1 rope climb

Friday
Run 800
10 rounds of
10 chins
10 dips
Run 800

Saturday
5 rounds:
20m Handstand walk
50 Squats

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