Training Tuesday October 9th, 2012

5 sets:
A1. Walking Lunges with DB or BB on back.  20 steps @ 1010 tempo (Tempo is strict!).  Rest 60s

A2. side plank.   30-45s per side.    Rest 60s.

+

for time:
row 400m
30 front squat @ a heavy weight. - use a weight you can clean from the ground and can do 6-10 reps of. This will be hard, do not be a wuss and pick a light weight.
30 Box Jumps - high.    Men share a box and use between 28-36" if you can. Ladies 24"
row 400m