Wednesday, March 3rd, 2010

Day 17 of the 100 Day Burpee Challange

Weigh In
190

Warm Up
Jog 1/2 mile
Jump Rope 3"
Exagerated Lunge 3"
Sprint 100m @ 80%
Sprint 100m @ 90%
Sprint 100m @ 100%
Work Capacity
12:20
12 all out effort sprints for 20 secs

Lap 1 - 103m Lap 2 - 98m Lap 3 - 94m

Lap 4 - 98m Lap 5 - 108m Lap 6 - 101m

Lap 7 - 103m Lap 8 - 98m Lap 9 - 94m

Lap 10 -98m Lap 11 - 108m Lap 12 - 101m

recover for 2 minutes between rounds.
Bonus
Burpee x 17

Breakfast
Breakfast Chop w/Garlic/Onion
2 lg Eggs
Snack
Orange
Apple
Lunch
Tuna Salad
Dinner
Ginger Chicken w/Vegetables
Snack
Raisins w/Nuts
Apple
Mango w/Orange