Following Cdr Vinci's lead, I've included a short warm-up with this week's workout.
Warm-up (not timed): 5 pull-ups, 10 push-ups, 400 meter jog.
Done at your own pace.
Workout:
21-15-9
Thrusters (.5xBW up to 95 lbs)
Box Jumps (24")
pull-ups
toes-to-bar
then...
100 single jump ropes.
Fastest time wins!
If you don't have a platform for box jumps feel free to substitute a flat bench, or something similar.
Here's a thrusters demo http://www.youtube.com/watch?v=4OhqIGYqELk
Good luck!
-Seth
