Wednesday 10/16/13

Balance
Box Jumps 2X10
Straight
1/2 Turn
Quick Feet 2X40 sec.

Strength and Endurance
Front Squat 3X8

For Time
10 Pull Ups
20 Squat Jumps
20 Plyo Push Ups
20 High Pull Sumo DL #75/45
20e Mountain Climbers
20 Push Press #75/45
10 Pull Ups

15 min walk/ez run

Wednesday 9/18/13

Balance 2x8
Straight
Single Leg
Quick Feet
Alternating Arm Bench Flye
Body Lift

Strength and Endurance
Front Squat 5X8
Increase weight each set

3 minute AMRAP
Box Jumps 24/18
Rest 3 minutes
Burpees

Walk/Run 15 minutes