Run 1 mile - warmup pace, followed by
max rounds in 20 minutes of
3 ring pushups
6 ring dips
9 box jumps 20"
12 KB swings 35lb
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If you don't have rings, use paralletes or get your feet up on a table for the pushups and do chair dips instead.
Tuesday, October 2, 2007
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Warm-up: 1/2-mi. run
3 Decline push-ups
6 Bench dips
9 Bench jumps, 20"
12 DB Swings, 35lb.
9 Rounds in 20:00
Started with my feet 20" elevated for the push-ups, raised an additional 7-8" after 4 rounds.
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