Monday, March 8th, 2010

Day 22 of the 100 Day Burpee Challange

Weigh In

189

Warm Up

45lb Overhead Squat 15/15/15

Decline Sit Up 15/15/15

Back Extension 15/15/15

Ring Dip 8/7/5/5/5

Work Capacity

5 x 5 Weighted Pull Ups 20lbs

Rest 5 minutes

5 Rounds for time:

10 GHD Sit Ups

15 75lb Push Press

20 35lb Kettelbell Swings

23 minutes

Speed Work

Baseline 8X

8 x 200m Sprints

Lap1: 40.67 Lap 2: 42.17 Lap 3: 42.86 Lap 4: 44.11

Lap 5: 45.01 Lap 6: 49.62 Lap 7: 48.68 Lap 8: 46.11

Breakfast

2 lg Eggs w/Spinach/Green Pepper

1/2 Grapefruit

Snack

Apple