Friday 6-20-14

Friday.

TGIF!

Dynamic warm up

Run 1 mile
8:00 pace
-solid.
-may kick this up to 1.5

3 rounds
5-pull ups
10-push ups
15-squats

Squat/press supersets

Squat
10-45
5-135
5-185
5-195
3x5 @ 205

Press
10-45
5-55
5-85
5-95
3x5 @ 105

-solid all the way thru here.
-presses were a little heavy but all 3 sets were solid.

Met-con
3 rounds
7 burpee
9-kettlebell swings 44#
12-box jumps 24"
-box jumps were a little slow as I stepped down off the box.
-was pretty smoked by the end.
-solid work.

-Foam roll.

-off to the salt mine