Saturday June 15th, 2013 -You asked for it.

Warm up/Pre-hab as usual. Ask yourself "if we get a call mid-workout, will I have adequate fuel to get through the call when my usual post workout routine is disrupted?" Consider what kinds of fuel you have available to you to grab as you move to the apparatus to ensure you're well equipped for what comes next.

Break out the sand bags. If you haven't used them yet, now is your chance to get comfortable with them, as next shift will be more complicated and require you to be experienced with them. Yes, they are just bags of sand.

Phase 1:
There will be 3 stations, upon completion of your station, move to the next station. Complete as many rounds as possible. You have 20 minutes.

Set up the timer: Choose "Timer 4" and when you're ready, push start. It will time beep for you every 10 minutes.

Station 1: 3 rounds of the following
Burpees x 15
Battle Ropes x 20 sec (10s alternating, 10s double)
Inverted Row or TRX Row x 10

Station 2: 2 Rounds of the following
Sandbag carry on the stairs x 1 (2 for 87)
Wall Ball x 10
Pull ups x 8

Station 3: 1 Round of the following
Tabata.
Pick the bike or Rower -this is difficult to do on the treadmill, if you must, set your top speed on the TM and step on an off.

Tabata Means: 20s hard (hard hard... as in if you had to go 21s you wouldn't be able) followed by 10s of spinning or recovery. Repeat this 8 times (it's only 4 minutes) so find a way to push through.

The key to these stations is not wasting time during transition. It's a high intensity 20 min.

------------------------------
For the next 10 minutes on the clock:
2 Rounds of:
Wide Knee abs x 40
Banana Rock x 30
2 Rounds of:
TRX Pendulum x 10
TRX Archer Pushup x 10 (if you're not familiar, do a normal TRX pushup)

---------------------------------
For the next 10 minutes on the clock:
Actually take the time to cool down -ride a bike for a few minutes
AND Stretch. Try not to still be panting and stiff as you limp to the shower. Get out the foam roller and the fancy new mats and work on your sore/stiff points for at least 10 minutes.

Hydrate. Shower. Go do PR (for 88).