20 MAR 2012 - AMRAP, 400m Run, Box Jumps, GHD Situps, Ball Slams

HEAVY:
For 4 Sets, Complete the follow:
8 Man Makers (AHAP*)
6 Ring Dips
4 Strict Pull-Ups
Rest approximately 120 seconds between sets.

This Heavy portion of the workout should take about 20 minutes.
*AHAP - As Heavy As Possible.

INTENSITY:
AMRAP in 15 Minutes of:
400 Meter Run
20 Box Jumps
15 GHD Situps
10 Ball Slams (20/12)

RESET:
3 Rounds of:
5 Bridges
Center Splits, 30 Second Hold
5 Suspended Push-Up to Pike
Seated Pike Stretch, 30 Second Hold

Excellent video on flexibility work!