15APR2011

Workout #1:

Warmup

  10 burpee ladder pull-ups

Set 1: 8x

  7 Bench Press @ 135# + 4 chains

  500 m row (sub 1:50)

Set 2: 5x

  5 HSPU

  10 CTB Pullups

  30 sec KB Rack @ 53# ea

Extra Credit:

  25 m Zombie Walk @ 53# ea

Workout #2:

1.5 mi easy run warmup

3x: (3 minutes rest between rounds)

  200m sprint

  200m jog

  20 sec rest

  400m sprint

  Stair loop

  600m sprint

1.5 mi easy run cooldown