| Endurance | Strength | Power & Speed |
| AMRAP in 15 Minutes | Bench press | Muscle-snatch |
| 15 Push-ups | 3 reps @ 70% | 5 reps @ 70% |
| Run 400m | 3 reps @ 80% | 3 reps @ 80% |
| 3 + reps @ 90% | 2 reps @ 90% |
| "Brenton" | |||
| Five rounds for time of: | |||
| Level 3 | Level 2 | Level 1 | |
| Bear crawl | 30 metres | 23 metres | 15 metres |
| Standing broad-jump | 30 metres | 23 metres | 15 metres |
|
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it. Best times: Craig 8:35 Kirsty 12:05 |
|||
| Active recovery: Jog 15 minutes | |||
Happy Birthday
Chris Hildebrand & Craig Wilschefski
Log into facebook and click on each name to wish them a Happy Birthday
