5 x 200 meter hill sprints
2 x 25 box jumps and push ups
5 x 100 stair sprints
2 x 20 box jumps and push ups
2 x 25 box jumps and push ups
5 x 100 stair sprints
2 x 20 box jumps and push ups
4, 4, 4, 4, 4, 4 Deadlifts 30-20-10 box jumps 30"24" w/ 100 meter DB farmers walk 5, 5, 5, 5, 5 deadlifts 1, 1, 1, 1, 1, 1 max height box jumps w/ 3 windmills each arm 15 minutes skills work: double unders, pistol squats, muscle ups, HSPU, handstands Travel Workout 20 minutes skills work: double unders, pistol squats, muscle ups, HSPU, handstands 3 rounds of: 10 burpees 20 mountain climbers 10 sit ups "15's" (do 2 rounds of 15 reps each for time) Box jumps 24" Push ups KB swings 53"/35" Sit up ball throw 20# Pull ups Left arm DB push press Pull ups Right arm db push press Burpee broad jumps Travel Workout Do 4 rounds for time of: 15 Tuck jumps 15 Push ups 100 meter bear crawl 200 meter sprint 6, 6, 6, 6, 6 Deadlifts 3 rounds for time of: 4 box jumps (waist height) 8 box jumps (knee height) 5 Sandbag bear complex 52#/32# (Power clean, Front squat, push press, Back squat, Push press) Travel Workout 7 rounds for time: 10 squats 10 hip thrusts 10 sit ups 10 push ups 20 jumping jacks 5, 5, 5, 3, 3, 3 Power Cleans 3 x max pull ups w/ 4 rounds Tabata* squats between rounds 3 rounds for time of: 12 Box Jumps 24"/20" 12 Wall Ball 20#/14# Travel Workout: 4 rounds for time of: 12 burpee box jumps 30 air squats 100 meter sprint *20 seconds of work, 10 seconds rest | ArchivesJanuary 2012  
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