0530 and 0615, Tuesday, 17 January 2012

Warm up:
400 m run
HMD x 4
15 pull up
15 ring dip
15 med ball sit up
15 back extension
15 air squat

Strength:
Press: 3 x 70%, 3 x 80%, 3 x 90% of one rep max

Met Con:
200 lunge steps
(every minute on the minute perform 10 push ups)