Tuesday 7/23/13

Tempo
4 X 5 minute run  or 1200 meters

Core
3 rounds 10 reps
Toe 2 Bar
V Twists (20/14)

Monday 7/1/13

Social run at 7pm

Core
5X10 Toe 2 Bar or Knee to Elbow
5X10 Push Up/Squat

Strength and Endurance
MONTHLY BENCHMARK
21-15-9
Thruster 75/45
Pull Ups (Plank Pulls 25/15.. reps 22-16-10 total )

EZ 20-30 minutes run

Wednesday 6/12/13

12 minute AMRAP
5 Pull Ups
10 Wall Ball (20/14)
15 KB Swings (35/20)

Rest 5 minutes

50/50 Push Ups and Squats
30 Toes to Bar

EZ 10-15 minute run