Tuesday - Feb. 13

Dynamic Warm-up / Jump Rope 2 minutes

Agility Ladder

Squat (340# max)
 10x 135#
 5x 185#
 3x 225#
 2x 245#
 4 x 5 @ 265# x 8 last on 3:00

Pistol (r/l)
 5x 18, 16, 14, 11, 11"

Glute-Ham Raise
 x5, 5, 5

Leg Blaster x1

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

Pool Swim
 - Wooster High School
 - 50-100-150-200-200-150-100-50yds on 8 breathes rest
 - 50-100-150-200-200-150-100-50 yds on 8 breathes rest w/ pull buoy and hand paddles
 - 2000yds total in 45 minutes

Lunch.....

Abs x2
 - situp x40
 - 4-way crunch x40 each
 - swiss ball crunch x40
 - leg levers x40
 - 4-count flutter x40
 - russian twist 8kg x20 (r/l)
 - plank - 60sec.
 - 20# mace hammer winds x20 (r/l)

After Work....

Road Run
 - 26:30
 - 3.30 miles
 - 8:02 pace
 - 223 ft. of elevation
 - aveHR 152
 - maxHR 167