HAPPY BIRTHDAY MARY SPALLER!!!!

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  3 rounds

• 20 wall balls
• 20 burpees
• 20 squats (wall)

Working Capacity:  5 rounds

• 10 Back Squats
• 8 Shoulder Press
• 3 Dead lift
• Run down & back in gym

Durability:

90 sec plank hold; 90 sec side plank hold both right & left!!

This entry was posted on Tuesday, December 22nd, 2009 at 5:56 am 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.