0530 and 0615, Wednesday, 18 January 2012

Warm up:
400 m run
HMD x 4
15 pull up
15 ring dips
15 air squat
15 back extensions
15 shoulder pass through

Strength: Squat 5 x 55%, 5 x 65%, and 5 x 75%

Met con:
8 x 200 m run
Perform 5 pull ups and rest 45 seconds between sets.