How this works

Each week you need to complete up to 1 Short Interval (SI), 1 Long Interval (LI), 2 Stregnth & Conditioning routines (SC), and 1 Practice Distance (PD).
You can complete in any order that fits your work and lifestyle the best. Try to come up with some sort of cycle for yourself.

Week 2, Day 4 - SC 4

Skill:
Ab Mat Situps
3 x 1 min - max reps (90 second recoveries)

Conditioning:
3 Rounds for time.
20 Calories Row
20 Wall Ball (Men 20 lbs, Women 14 lbs)
20 Sumo Deadlift High Pull (SDHP) (Men 75 lbs, women 50 lbs)
20 Box Jumps


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2 comments:

  1. Ginger88November 25, 2011 at 1:49 PM

    19:26 time for the conditioning, used 14lb ball for wall ball, 53lb kettle bell for SDHP, 2nd box for box jumps. Thanks a lot Giff, what a workout after Thanksgiving I'm having meal time remorse right about now!

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  2. Gifford KiraNovember 26, 2011 at 9:28 AM

    Whoa...that's very good. I was hoping you'd crack 20! 34 seconds to spare.

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