05.21.2008 - Backyard - Matt, PK

1. Timed Pull-up ladder

Beginning of Minute 1: 1 pull-up. Beginning of Minute 2: 2 pull-ups. Etc, until you cannot complete the required amount of pull-ups for that minute. Rest decreases as reps increase.

2. Timed circuit.

a. 2x Rope pulls (60 lbs being pulled over about 20 meters in sled - hand over hand pulls)*
b. 10x bicep curl with EZ bar (change grip each round)**
c. 40x jump rope
d. 10x DB swings***

As many rounds as possible in 12 minutes

* - Keep feet wide, this should work your delts
** - Wide, narrow, regular, reverse - mix it up as you see fit
*** - Like KB swings (but I didn't have a KB) - I have adjustable DB's so I just put a 5 on one end to grip and all the serious weight on the other end to better simulate a KB.

3. Tag Team

Partner one - 4x Sled Runs over about 50 meters (sled harnessed to weight belt, use good sprint form)
Partner two - Zottman curls for as long as it takes partner 1 to do the 4 sled pulls

Switch

Sled was loaded w/ approximately 80 lbs (somewhere around there, I unloaded it before I remembered to count it)

3 rounds

4. Abs 1

a. Tabata Leg Raises
b. Tabata Bicycles/Crunches (mostly did bicycles but threw crunches in for 3 of the 20-second sections as a little rest)

5. Abs 2

a. 10x very slow crunches w/ feet on ground
b. 10x very slow crunches w/ knees/feet raised (do not cross ankles)
c. 10x very slow crunches w/ legs raised (up and a straight as possible)
d. 10x very slow crunches w/ knees/feet raised (do not cross ankles)
e. 10x very slow crunches w/ feet on ground


Stretch