Workout of the Week, 4-5-2011

Option 1:

21-15-9
Box jumps
Thrusters
Burpees

Do 21 box jumps, 21 thrusters, 21 burpees, then 15...

Video on box jumps:  http://www.youtube.com/watch?v=YRpowg_Pxk4&feature=related
If you don't have access to a box, you can use a workout bench or any elevated surface.  Make sure to fully extend the hips before you jump/step down.

Video on thrusters:  http://www.youtube.com/watch?v=BNTW7B09VJg
Make sure you do a full squat and extend your arms as you rise from the squat.  DO NOT do a full squat and then a full shoulder press

Option 2:

4 rounds of :
Run 1/2 mile
Rest for 1 minute

Option 3:

5 rounds of:
1 minute of queixada, armada, meia lua de compasso (with transition in between and no ginga)
Rest for 1 minute

Enjoy!!!