Wednesday - Dec. 27

Dynamic Warm-up / Jump Rope - 2 minutes

Pro-Agility drill (5-10-5 yds.)
 - 5 sec. Work / 25 sec. Rest
 - 10 sets

Squat (325# max)
 10x 135#
 5x 185#
 3x 225#
 10+ @ 245# x 15

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

Client......

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
 - 2.36 miles
 - 22:24
 - 9:29 pace
 - 327 ft. of elevation
 - aveHR 144
 - maxHR 166