Workout of the Day: 12-21-16 Wednesday

Warm Up

Run 400m

Then;

3x:

30” Squat Hold

10 Mountain Climbers (slow)

Strength

1a) 5x 1 – Front Squat @ 80% (+15#)

*rest 60-90 seconds

1b) 5x 3 – Band Resisted Broad Jumps

*rest 60-90 seconds

Conditioning

For time:

27-21- 15-9

WBS (20#/14#)

MB Lunge (20#/14#)

*10 minute cap