Wednesday 8/21/13

Box Jumps 2 X 10
Straight
Single Leg 10e
30 sec Quick Feet
Alternating Arm Bench Flyes 10e

Strength
3X8
Snatch

4 rounds for time
800m
10 OH Squats

Walk/run 15 minutes.

Monday 7/22/13

Monday night social run 700PM.

Strength
3 rounds 8 reps
Overhead Squats (75/45)
High Pulls (75/45)
Increase weight with each set if possible.

Balance
2 X 8
Single Leg Balance Complex

Strength and Endurance
20-15-10-5
Deadlift
Push Up
400 meter run
Keep same pace for each run.

15-20 minute EZ run.