Week of 4/22/13

Monday: Base Camp

Skill: Free standing hand stands

5 rounds for time:

30 Pushups

40 Squats

50 KB swings

Tuesday: Bike Workout

3 Rounds:

Ride 5K, rest 4 min

Wednesday: Base Camp

Endurance Training:

2 Rounds:

Run 1 mile
Rest 1:1

For time:

100 squats

emom suicide sprint

100 sit ups

emom crab walk

Thursday: Swim Night

5×100, 5×75, 5×50, 5×25, last interval on each set is a sprint for time.

Sunday: Track Rise

15 min – agility/sprint course

3x 800m, 2 min rest

Saturday Morning Base Camp!