Sprint 4mins: Rest 4mins

Sprint 3mins: Rest 3mins

Sprint 2mins: Rest 2mins

Sprint 1min : Rest 1min

Repeat 1x

As Many Rounds as Possible in 20minutes:

5 Pushups
10 Kettlebell Swings
5 Pullups

-Score total rounds complete.

2 rounds:

4minutes: Anchored Situps
3minutes: Deadlifts @ BW
2minutes: Front Squat @ BW
1minute: Burpees


Rest 3 mintues. Repeat



How strange to use "You only live once" as an excuse to throw it away.
~Bill Copeland

As Many Rounds As Possible in 20 Minutes:

10 Bench Press @ BW
10 Static Dips
10 Pullups
10 Burpees

Rest as Needed

6 x 400m Sprint
Rest 1:30 Between Rounds

On the minute, every minute for 15minutes:

5 Burpees

10 Pushup

15 Airsquat

Rest

600m Sprint

2010-2011 NCAA Rankings

1. Cornell Big Red
2. Iowa Hawkeyes
3. Penn State Nittany Lions
4. Oklahoma State Cowboys
5. Minnesota Golden Gophers

4rounds:

250m Row
21 DB Push Press (40#)
12 Back Extension



The Back Extension allows for development of the posterior chain using bodyweight. Unlike the deadlift which builds strength in the posterior chain by lifting heavy loads off the ground. The back extension builds strength in the posterior chain by moving through gravity in a fixed position.

back ext demo (pic)

3rounds:

600m Run
25 Push ups
25 Situps



“Once you've wrestled, everything else in life is easy.”-Dan Gable