The best way to predict the future is to create it.” – Peter Drucker
Rest Day, or Team Workout
3 rounds for time of:
12 Prisoner jump squats
890m run with kettlebell, slam ball or bulgarian bag
9 kettlebell taters, 55 / 35-lbs.
Complete this workout with a partner. One person working at a time with the non-working partner holding a plank while the working partner is completing the reps. Each partner must complete all reps. The run is done in tandom. One of the two athletes must carry the object (slam ball, bulgarian bag or kettlebell).
Human behavior flows from three main sources: desire, emotion, and knowledge.” – Plato
Mobility: band and foam roll, inchworms, ice skaters, buddha squats
2016 Lurong Challenge: Baseline Plus ReTest
2 Rounds for Time:
500 Meter Row
40 Goblet Squats at 53 / 35 lbs.
30 Wall Sit Ups
20 Deficit Push Ups
10 Strict Pull Ups
then, (if time permits)
Ring push-up ladder
Rest 5 minutes
Body-weight front squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each exercise to comments. 160913
I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.” – Vince Lombardi
Complete this in team of two or three. Alternate partners on the double unders, or scaled single unders, after 20 reps. Alternate partners every 10 reps for the slam balls. Alternate partners every 5 reps for the pull-ups. Alternate the row every 500m. When not working, the non-working partners must hold a plank, hold kettlebells (70 / 55-lbs), or hang from the pull-up bar for reps to count.