7/4/09 Saturday - Happy Independence Day!

Warm up!

Main Set:
L3:
1) 10 rounds
- 10 yard shuttle run, 60 secs nonstop w/30secs rest between rnds

2) 10min sandbag get ups - As many reps as possible, switch shoulders as needed

3) 10 rounds
- 5 pull ups
- 10 push ups
- 15 sit ups

L2:
1) 5 rounds
- 10 yard shuttle run, 30 secs nonstop w/30secs rest between rnds

2) 5min sandbag get ups - As many reps as possible, switch shoulders as needed

3) 5 rounds
- 5 pull ups
- 10 push ups
- 15 sit ups

L1:
1) 5 rounds
- 10 yard shuttle run, 30 secs nonstop w/60secs rest between rnds

2) 3min sandbag get ups - As many reps as possible, switch shoulders as needed

3) 3 rounds
- 5 pull ups
- 10 push ups
- 15 sit ups


This nation will remain the land of the free only so long as it is the home of the brave.
~Elmer Davis

Train Hard!
Rayne