SEPTEMBER 23. 2008

"HELEN"

400M RUN
21 KB SWINGS
12 PULL-UPS

3 ROUNDS FOR TIME

TC BASKETBALL

24' BOX JUMPS, 18' BOX JUMPS, 24' BOX JUMPS
6' STEP UPS (FAST), 18' BOX JUMPS, 24' BOX JUMPS
6' STEP UPS (FAST), 24' BOX JUMPS
30 SEC AT EACH BOX FOR 5 MINS
30 SEC RECOVERY
30 SEC AT EACH BOX FOR 5 MINS
+
"DECK OF CARDS"
HEARTS = PUSH-UPS
DIAMONDS = BURPEES
SPADES = SIT-UPS
CLUBS = SQUATS
A's = SPRINTS
JOKERS = PLANKS
+
10 SPRINTS
50M FORWARD + 50 BACKWARDS = 1

GREAT WORKOUT THEY ALL GAVE 100%