With A Little Help From My Friends

The boys (Joe not pictured) got together this morning and tackled Cindy.  Always better with some friends.

Workout:

5 rounds of:
3 reps of dip 
4 reps of pull-up 
5 reps of air squat 
Then: 
400 m run 
4 rounds of:
3 reps of dip 
4 reps of pull-up 
5 reps of air squat 
Then: 
400 m run 
3 rounds of:
3 reps of dip 
4 reps of pull-up 
5 reps of air squat 
Then: 
400 m run 
2 rounds of:
3 reps of dip 
4 reps of pull-up 
5 reps of air squat 
Then: 
400 m run 
1 rounds of:
3 reps of dip 
4 reps of pull-up 
5 reps of air squat 
Then: 
400 m run 

With A Hint Of Explosiveness

Did those jumping lunges get hard today or what?  It's fascinating how adding a little explosiveness to a movement can make it feel exponentially more difficult.  
Here's Leanna using that explosiveness to move her fast to her next rep.

Workout:

20 Minutes:
1 Clean (stop and start)
1 Front Squat (with pause)
1 Split Jerk

50 reps of double under 
8 reps of lunge [jumping back rack]
45 reps of double under 
8 reps of lunge [jumping back rack]
40 reps of double under 
8 reps of lunge [jumping back rack]
35 reps of double under 
8 reps of lunge [jumping back rack]
30 reps of double under 
8 reps of lunge [jumping back rack]
25 reps of double under 
8 reps of lunge [jumping back rack]
20 reps of double under 
8 reps of lunge [jumping back rack]
15 reps of double under 
8 reps of lunge [jumping back rack]
10 reps of double under 
8 reps of lunge [jumping back rack]
5 reps of double under 
8 reps of lunge [jumping back rack]