Tuesday - Dec. 19

Dynamic Warm-up / Jump Rope - 2 minutes

Side Hurdle Step to Sprint
 - 3x6" x 6 (r/l)

Squat (325# max)
 10x 135#
 5x 185#
 3x 10 @ 220# x 14 last on 3:00

Pistol - 11" box
 2x 5 (r/l)

2-arm Swing
 10x 32, 36, 40, 44, 48kg

Glute-Ham Raise
 x5, 5, 5

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Leg Blaster 1x
 - no dumbbells

Lunch, Podcast........

Abs x2
 - situp x40
 - 4-way crunch x40 each
 - swiss ball crunch x40
 - leg levers x40
 - 4-count flutter x40
 - plank - 60sec.
 - 20# mace hammer winds x20 (r/l)

After Work.....

Road Run around the new neighborhood
 - 2.19 miles
 - 17:41
 - 8:05 pace
 - 150 ft. of elevation
 - aveHR 155
 - maxHR 173