11/01/08

Mission Bay 6:00am

A: Dynamic Warmup
B: Partner Races (2 rounds)

• Medball thruster vs. Mountain Climber
• Prisoner Squat vs. Dip

C: Tag team (2 rounds)

• Sprint/split jump/sprint
• sprint/pushups/sprint
• sprint/slamball/sprint

D: Tabatas (6 sets)

• Starjumps

Glover Park 9:30am












A: Dynamic Warmup
B: Chin up technique
C: Crossfit style workout

• 400m sprint
• 20/15/10 Kettlebell swings
• 20 pushups
• 3 rounds for time