130420

Training
morning session (10:00am)
   a) warm up- 500m row, mobility
                       squat warm up sets, box jump warm up reps
   b) for time: 50 double unders
                     30 back squats 185#
                     30 burpees
                     30 front squats 155#
                     30 box jumps 30"
                     30 over-head squats 135#
                     30 ghd sit-ups
                     50 hand-release push-ups
             time: 16:49
   c) cool down- 500m row
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afternoon session (3:00pm)
   a) warm up- running drills, dynamic exercises
                       mobility
   b) 5 rounds, :90 rounds
          300m shuttle run (25m increments)
   --then, no rest--
   c) for time: 75 double unders
                    40 ball slams 30#
                    100 double unders
                    40 ball slams 30#
                    75 double unders
            time: 8:08
   d) 100m handstand walk, rest as needed
            4x25m, no falls