Wednesday July 9, 2014

Warmup

400m run

2 rounds

  3 back squat 135# (go deep and hold for 3 secs - get a good stretch)

  5 box jumps

  5 lunges

Strength

Front Squat 7x3 @ 80%, yes this should be heavy

Metcon

5 rounds for time

  200m run (on treadmill will 2.0 incline)

  15 Box Jumps 24"

  12 lunges (6 each leg) with 45# dumbbell in each hand