Posted by: stevecaddy on: Wednesday January 7, 2009
M
G
Warmup
Joint rotations
100 skips
10 push-ups
25 squats
Row 500m
Workout
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents
4 rounds
Scaled to:
Run 400m
5 HSPU partial ROM – focus on getting as deep as possible
30 Cable pull-downs, sitting on floor @ full weight stack
4 rounds
Exercise
Sets/Reps/Dist
Weight/Time
Run
400m
Incline 2, 16km/h
HSPU
5 reps
0 kg
Cable ‘climb’
30 reps
full stack
Run
400m
Incline 2, 16.5km/h
HSPU
5 reps
0 kg
Cable ‘climb’
30 reps
full stack
Run
400m
Incline 2, 16.5km/h
HSPU
5 [...]
