Saturday, April 2, 2011
Kill Bill
Warm up: 400 m run, agility drills
Workout:
Teams of 4
2 go, 2 rest constant rotation
4, 8 min AMRAPS
#1 Suicide station
10 m and back
20 m, backpedal back
40 m, carioca back and switch at midpoint
#2 Wall balls / slams
10 wall balls, 10 slams
#3 Tire station
5 flips, sprint to other tire, 10 sledge slams, 5 flying burpees, sprint back to tire
#4 Tent station
Bear crawl thru, crabwalk back, 10 swing 55#/35#
Only completed rounds count
Score is total # rds per team
Kill Bill
Warm up: 400 m run, agility drills
Workout:
Teams of 4
2 go, 2 rest constant rotation
4, 8 min AMRAPS
#1 Suicide station
10 m and back
20 m, backpedal back
40 m, carioca back and switch at midpoint
#2 Wall balls / slams
10 wall balls, 10 slams
#3 Tire station
5 flips, sprint to other tire, 10 sledge slams, 5 flying burpees, sprint back to tire
#4 Tent station
Bear crawl thru, crabwalk back, 10 swing 55#/35#
Only completed rounds count
Score is total # rds per team
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Thanks Bill for designing such a great workout today!