Light Linda

10-9-8-7-6-5-4-3-2-1:

½ BW Bench
BW Deadlift
½ BW Power Clean

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Recovery

4 rounds:

5 HSPU
10 Bench Press
20 Push Press
30 Double Unders

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THE PUKER

Courtesty of FitNiss
...4:00 sharp at the track...

Start at End Zone
Sprint to 50yd line & back x7
50 Push Ups
Sprint 50yd line & back
50 Air Squats
Sprint 50yd line & back
50 Burpees
Sprint 50yd line & back
50 Crunches
Sprint 50yd line & back
50 Jumping Lunges
Sprint 50yd line & back
50 Jumping Squats
Sprint 50yd line & back
100 Mountain Climbers
Sprint 50yd line & back

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The Aftermath

4 Rounds:

600M Run
25 K.B. Swings
25 Hollow Rocks
80yds Lunges

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Queen

3 rounds:

10 hang power snatch (65/95)
15 pull ups
20 squat jumps
10 presses (65/95)

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