Friday, 4/8/11

Warm-Up

The dynamic duo: Mr. Clean and Van Morrison

4 Rounds:
Sled Drag 20m
10 OH Squats
Run 200m

Dynamic Warm-Up/Burg WU

Strength:
DE Box Squat: 8 x 2, 60% + bands
--Then work up to a heavy double (no misses!)
GHR's: 2 x max reps

MetCon:
For Time:
50m Prowler Push 90/50#
--Then 3 Rounds:
Run 400m
5 Back Squats (you choose weight)

Endurance:
1 mile recover jog