Tuesday 1.7.14

seth

“the devils tricycle”

1. Shuttle sprint

How this is done:

accelerate to the first cone, back to start, accelerate to the second cone, back to the start, complete the full 50 yard sprint.

You will complete this 3 times.

20 min on the clock

Even min = Burpees: 1/2 the reps you did for your 1 min max rep

Odd min = Pull-ups: 5-10 reps

If you didn’t do the max burpees in a min then you will do as many as you can in :25 sec and rest the duration of the min. For the pull-ups. If you need anything more than the smaller green band you will do 8-12 ring rows.

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