Warm up
400 meter run
15 KB swing 30lbs
20lbs DB push press
10 jumping pull ups
X3
‘Issa’
100 jump rope
12 Burpee broad jump
20 slam ball
10 pull ups
X5
For time
TIME: 18:16
Splits: 3:17 /3:05/ 3:40/ 4:07/ 4:05
Compare to 4/19/2008.
Add your times in the comments.
Warm up
400 meter run
15 KB swing 30lbs
20lbs DB push press
10 jumping pull ups
X3
‘Issa’
100 jump rope
12 Burpee broad jump
20 slam ball
10 pull ups
X5
For time
TIME: 22:55
Splits: 4:05/ 4:41/ 4:41/ 4:43/ 4:42
This thing kicked me when I was down. I had AWFUL form on some of the burpee broad jumps and probably could have had better form on the slam balls. Not much room to cut time on this, but the broad jumps could definitely use some work. And by “some work,” I mean a ton of work.
Issa Bayaua courtesy American Superstar Mag
Add your times in the comments.
