Endurance:  Dynamic ROM – 1 mile run

Warm Up:  BB Complex w/burpee chaser (45/65/75 #)

Strength:  6 rounds

• 3 Shoulder Press @ 3 RM
• 6 Manmakers
• 9 Knees to Elbows
• 9 Burpees

Durability:  3 rounds

• 20 GHD
• 20 Back Extensions

This entry was posted on Friday, January 22nd, 2010 at 8:51 pm and is filed under Training Journal. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.