Wednesday 11.12.14

Warm Up:

2 Rounds

12 Back Extensions

12 Burpees

30sec Back Extension Hold

Work:

Warm Up with 2 or 3 sets of Lite to Medium Weight Overhead Squats

12 Front Squats

30seconds Low Box Jumps (16-20” at most)

8 Front Squats Heavier

30seconds Low Box Jumps (16-20” at most)

8 Front Squats Heavier

30seconds Low Box Jumps (16-20” at most)

6 Front Squats Heavier

Sprint:

1000m Row

Rest 3 minutes

1000m Row