Tuesday - Jan. 16

Dynamic Warm-up / Jump Rope 2 minutes

Agility Ladder

Squat (330# max)
 10x 135#
 5x 185#
 3x 225#
 3 x 8 @ 240# x 12 last on 3:00

Pistol - 9" box
 2x 5 (r/l)
 1x 3 (r/l) - no box

Glute-Ham Raise
 x5, 5, 5

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

Leg Blaster x1
 - best these have felt

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)

Lunch.....

Spin Bike
 - 61 minutes
 - aveHR 129
 - maxHR 151

#3 Band Ankle mobility
 2x 10 (r/l)

After Work.....

Hike w/ Josie and pups
 - Wooster Memorial Park
 - 42:54
 - 2.23 miles
 - 160 ft. of elevation