Today we are gonna do some work……..
Warm-up: 10 min
Let the work begin…...
Men will use 115lb Women will use 75lb (some off you might be assigned more weight, but chances rate none of you are going to be assigned any less…)
We are going to be doing 100 squats. If you rack the bar or set it down you need to complete 10 burpees and 10, 20m shuttle runs ( this needs to be completed in under 2min and 30 seconds. If not you have one more set before you can go back to the squat. You also have only 1 minute to start the burpees and shuttle runs from the time you rack the bar) . These are weights that should be challenging but, most should be able to push through it and complete all 100 reps with out stopping.
1 sets of 50 back extensions off of a 24 inch box.
Stretch…. Go home