12/27/10

Warm-Up
Row 800m

Dynamic Warm-Up/Burg WU

Strength:
ME Front Squat
Speed DL: 8 x 1 at 70% + bands
Glute Ham Raises: 2 x max reps

MetCon:
4 Rounds of Tabata:
Lunges 135#
GHD Sit-Ups
Box Jumps 24"
Wall Ball
*20s on, 10s off, 4 rounds. Move from one exercise to the next during the 10s rest. Keep track of TOTAL reps completed.

Endurance:
Run or Row: 10 x 200m. Rest as needed between.