Workout Of The Week October 13th, 2011

W.O.W. 10/13/2011

You will need dumbbells and a place to run for this workout.

Warm up for five minutes.


Perform two rounds of the following:
Single leg squat hop Right X20
Burpee X20
Single leg squat hop Left X20
Push up and row X20 (10 a side)
Run a fast 400 meter
Rest





Perform two rounds of the following exercises:
Frog hop X20
Jack squat thrust X20
Frog hop X20
Squat and shoulder press X20
Run sprints 30 secs on/30 secs off - 5X




Perform two rounds of the following exercises
Split jump X20
Tuck squat thrust X20
Split jump X20
Overhead lunge X20/s
Run 800 meters





Finish with 4 sets of 20 sit ups.