10/17/11- Building Warriors

Warmup:
Jump Rope/Double-Under Practice
Skill Practice

Strength:
Beginners- 5 sets of Max Pushups
Experienced- Dynamic Effort Floor Press, starting at Press 1rm from Tuesday

Conditioning:
5 rounds for max reps:
:45 Pullups
:15 Rest
:45 Lunges
:15 Rest
:45 Burpees
:15 Rest
:45 Shuttle Run
:15 Rest

That amount to 20 minutes of 45 seconds of work and 15 seconds of rest with pullups, lunges, burpees, and shuttle runs.