Tuesday - Jan. 5

KB Snatch set
 - 10 minutes, single arm switch
 - 14kg
 - 20 rpm

Dynamic warm-up
Jump Rope - 2 minutes
Agility Rings

Fr. Squat
 -10 @ 77kg
Back Squat
 - 20 @ 107kg
Lunge (r/l)
 - 2 x 15 @ 40kg
Deadlift
 - 2 x 20 @ 105kg
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
 - 2 x 15
Fire Hydrants
 - 3 x 50 (r/l)