Keystone Gorge Run Spring 2014

400m and 100m Sprints

Bench and Bells

1-10 Bench Press (115/75)

10-1 Kettlebell Swing (70/53)

Grace

30 Clean and Jerks (135/95)

Stan

21-15-9

Snatch (95/65)

Knees to Elbows

Run and Gun

EMOTM for 12 minutes:

Sprint 80 meters

8 Push-ups

Shoulder Drop Off Ahead

30-20-10

Shoulder Press (75/55)

Overhead Squat (75/55)

Air Squat

Up and At Them

100 Sit-ups

30 Handstand Push-ups

1 Mile Run