Friday the 30th of March 2012

Doormouse Intervals
1:30 Work:Rest
5 rounds

Squats
Jumping Jacks
KB swings (53/35)
V ups
Burpees

Thursday the 29th of March 2012

800m run x4

5 rounds of

10 GHD sit ups
20 Russian twists (20/14)

Wednesday the 28th of March 2012

Trainers Choice

Tuesday the 27th of March 2012

21 pull ups
21 sit ups
100 ft walking overhead plate lunge (45/25)
18 pull ups
18 sit ups
100 ft OHPL
15 pull ups
15 sit ups
100 ft OHPL
12 pull ups
12 sit ups
100 ft OHPL
9 pull ups
9 sit ups
100 ft OHPL
6 pull ups
6 sit ups
100 ft OHPL
3 pull ups
3 sit ups
100 ft OHPL

Monday the 26th of March 2012

100 perfect pushups

Rest and recover

21-15-9
Burpees
KB swings (70/53)

Friday the 23rd of March, 2012

50 Burpees
40 Mountain climbers
30 Box jumps
20 V-ups
1000 meter run
20 V-ups
30 Box jumps
40 Mountain climbers
50 Burpees

Thursday the 22nd of March, 2012

Run one mile

200 anchored situps

200 supermans

Run one mile

Partition reps as needed