Tuesday 090611

Sparta #3

Complete as fast as possible.

1) Run 1 mile (pepper-tree figure 8)
2) 30 x each arm 1 arm KB clean & Press
3) Run 800m (small lap)
4) 30 x Burpees
5) Run 400m  (gazeebo to 2nd light pole by sit-up station)
6) 30x  90 Deg JJ Muscle-ups – like body row to support position – no dip
7) Run 200m (gazeebo to 1st light pole)
8) 30y Walking Lunges (no weight / 12k Racked / 12k Overhead)

About the Author

Justin is a Functional Strength & Conditioning Coach who serves clients in Private and Small Group Training throughout the Conejo Valley including Newbury Park, Thousand Oaks, Agoura, Camarillo. He is certified as a Performance Enhancement Specilaist through NASM, Kettlebell Instructor through IKFF, Monkey Bar Gym CNT2. He is also the author of the "Real World fitness System Ebook ".