20121219

"@$$ Crack Rash?"

 Warmup with 3 Rounds of:
10 Squats
10 Pushups
10 Box Jumps

5 Rounds for Max Reps of:
Body Weight Squats - that's a bar loaded w/ your body weight...not air squats!
Handstand Pushups (HSPU)
- rest as needed but there is a 30 minute time limit

- then -

"Flight Sim"

5, 10, 15, 20, 25, 20, 15, 10, 5 Double Unders (Dubs)
- each set must be done unbroken
- if you break a set, you must start over
- no stringing sets together
- singles are X3 - 15, 30, 45, 60, 75, 60, 45, 30, 15 and all the same rules apply
- 10 minute time limit

0545 and 1700
Warmed up and ready to go at 0600 and 1715