December 3, 2010

Friday 101203

In this workout you will have 4 five minute rounds with a 1 minute break between rounds.  Each round consists of a 400 meter run at the start of each round.  After you complete the 400 meter run you will have the remaining 5 minutes to complete 1 of the following 4 exercises for max reps in each round.  You choose the order of the exercises for each round.

Wall ball shots (Men 20 lb ball, Women 14 lb ball)

Rowing (Calories)

Burpees

Kettlebell swings (Men 55 lbs, Women 35 lbs)

Post total reps to responses.