Tuesday - Jan. 9

Dynamic Warm-up / Jump Rope - 2 minutes

Plate Quick Feet
 - 15 sec. Work/Rest x 10 sets

Squat (325# max)
 10x 135#
 5x 185#
 5 x 8 @ 210# x 15 last on 3:00

Pistol - 11" box
 2x 5 (r/l)

Glute-Ham Raise
 x5, 5, 5

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

Pool Swim
 - Wooster HS
 - 200yds warm-up
 - 10x 100yds. on 2:30
 - 300yds with pull buoy and hand paddles

Lunch.....

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.....

Trail Run
 - Wooster Memorial Park
 - 5.29 miles
 - 56:36
 - 10:42 pace
 - 830 ft. of elevation
 - aveHR 151
 - maxHR 170