June 13, 2011
450m run
15-12-8 each:
-squats
-kettlebell swings
-box jumps
Time 11:25
June 15, 2011
10-1
-Wallball
-Sit ups
Time: 4:20
June 20, 2011
AMRAPS (as many reps as possible) 9 min
-8 Thrusters (35lb bar)
-10 Box jumps
-5 Burpees
Total: 4 complete reps and 4 more thrusters
June 22, 2011
Tabata
-Kettlebell swings
-Sit-ups
-Squats
163 reps total
August 1, 2011
Dirty Thirty
13:20
