Monday, 1.9.12

Warm Up: 2 min jump rope, 2 rounds of: 7 Russian kettlebell swings, 7 pullups, 7 wall balls, sampson stretch

Strength: Overhead Squat 3-3-3-3-3

70x3, 75x3, 85x3, 95x3, 100x3

Conditioning:  For Quality:
- Rope Climb x 1
- Box Jump 2mins @ 20" (50 reps?)
- 18 Ring Push Ups or Dips
- Box Jump 90secs @ 20" (40 reps?)
- 15 Ring Push Ups or Dips
- Box Jump 60 secs @ 20" (30 reps?)
- 12 Ring Push Ups or Dips
- Box Jump 30 secs @ 20" (20 reps?)
- Rope Climb x 1

Score: total number of Box Jumps

140 box jumps and ring pushups

I didnt use the box jump time limit because I have discovered that box jumps make me nauseous. So I had to take alot of breaks in between jumps, so I just did the recommended amount for each without the time limit. I didn't do this workout very quickly, thats for sure!