Tuesday - Dec. 29

Dynamic warm-up
Jump Rope - 2 minutes
Agility Ladder

Fr. Squat
 -10 @ 75kg
Back Squat
 - 20 @ 105kg
Lunge (r/l)
 - 2 x 15 @ 40kg
Deadlift
 - 3 x 15 @ 105kg

Holy flash pump in the quads.  2 weeks off squats has been felt.

Later in the afternoon.....

Light Bounding
 - 3 x 10
Side-to-Side Hops - 10" hurdle
 - 2 x 20 (r/l)
Seated Calf Raise
 - 6 @ 70, 115, 140, 140, 140, 140#
45 degree Back Extension
 - 3 x 15
Fire Hydrants
 - 3 x 50 (r/l)