Monday 11-18-13

Monday.
-yeah Monday...

Dynamic warm up

run 1 mile
7:40 pace.
-pace felt good.
-foot/ankle a little sore. see how that holds up..

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges

Squat
10-45
5-135
5-185
3-3-3
230
285
330-3
-felt a little unsteady/slow on the forst rep at 330.
-got the next 2 but was a little off my game.
-didn't go for a forth.. oh well. Monday.

Met-con
3 rounds
row 25m
10-24" burpee box jumps.
7:30 +/-
-felt pretty solid.
-move thru quick and was definitely feeling it at the end.

Plyo
Foam roll.