It's Friday, Stopwatch Day

Remember, in one way or another, we are all slaves to the clock. However, today it will feel a little more literal than your 9-5.

Warm Up
3 rounds of:
5 Curtis P's @ 65lbs
5 Ankles to Bar
5 Pushups
5 Pullups

Workout A

"15-10-5"
3 Rounds for time of:
95lb Thrusters
35lb KB Swings
24" box jumps
Burpees

If you don't have a time for this workout - Today's the day

Workout A comes to us courtesy of Mountain Athlete:
http://www.mtnathlete.com/subpage_details.php?subpage_ID=147&page_ID=9

Workout B

30/30 Intervals - 30 seconds work / 30 seconds rest ("active rest" rules apply)

4 rounds of Pushpress @ 2 x 15, 20, or 25lb dumbells
"rest" taken at full overhead extension

4 rounds of Body Weight Squats
"rest" taken at the bottom / parallel

4 rounds of Pushups
"rest" taken at the top / plank position

4 rounds of Atomic Situps
"rest" taken at the top / active position

4 rounds of Burpees
"rest" must be taken standing

Rest precisely 2 minutes between exercises
Total interval time should be 28 minutes



The Dumbbells at THE SHOP - Someone will be cursing them today, I guarantee it.

Workout B uses 30/30 Interval Training that has been used extensively at both Gym Jones (http://www.gymjones.com/) and Mountain Athlete (http://www.mtnathlete.com/)

Post times / reps / loads to comments