fit

30/90 SPRINTS Advanced : Run 5 minutes Repeat five times: Sprint 30 seconds Recover 90 seconds Run 5 minutes Intermediate : Run-walk 5 minutes Repeat five times: Sprint 20-30 seconds Recover 90-100 seconds Run-walk 5 minutes Basic : Powerwalk 5 minutes Repeat five times: Sprint 15-20 seconds Recover 100-105 seconds Powerwalk 5 minutes

MAX SETS: PULL-UPS Complete five max sets of pull-ups at five minute intervals. Perform sets at 0, 5, 10, 15, and 20 minutes. These are max sets but not to muscle failure. Perform the maximum number of repetitions possible while maintaining good form, but stop short of actual muscle failure (you may go to failure on the last set if you prefer). Advanced : Pull-ups and/or Chin-ups Intermediate : Partial or Assisted Pull-ups or Body Rows Basic : Body Rows

Today's workout was developed by Bryce Lane . B-CIRCUITS Complete as many circuits as possible in twenty minutes. If you are not accustomed to plyometric training or are obese, perform the Basic WOD. Advanced : 12 Short Range Squat Jumps (Half-Squat Jumps: Squat until your elbows touch your knees and thighs are parallel to ground and then jump for height or distance) 12 Full Range Squat Jumps (Deep Squat Jumps: Squat deep until your hands touch the ground and then jump for height or distance) 20 High Tension Bodyweight Squats (Squat while maintaining conscious tension of the leg mucles) Intermediate : 6 Short Range Squat Jumps 6 Full Range Squat Jumps 10 High Tension Bodyweight Squats Basic : 5 Half-Squat Jumps 10 Lunges (Each leg) 10 Calf Raise and Flex Are you tempted to cheat on the jump as your legs become tired? Try Traveling B-Circuits by jumping for distance instead of height. Try to cover the same total distance on each circuit as the workout progresses...

TIMED SETS CIRCUITS   Perform four rounds of the following circuit. Round One perform each exercise for 60 seconds Round Two perform each exercise for 45 seconds Round Three perform each exercise for 30 seconds Round Four perform each exercise for 15 seconds Rest 1 minute between each set of exercises in all four rounds. Advanced : Pull-ups Sit-ups Push-ups Intermediate : Assisted, Partial, or Jumping Pull-ups Sit-ups or Crunches Push-ups (go to your knees if necessary) Basic : Body Rows Crunches Knee Push-ups

RUN FOR DISTANCE Advanced : Run for twenty minutes. Intermediate : Run-walk for twenty minutes. Basic : Powerwalk for twenty minutes.