Monday 11/9

800 meter run
1 min break
400 meter run
1 min break
200 meter run
1 min break
5X100 meter sprints
5X40 meter sprints

Friday 10/31

25 squats
25 dead lifts
25 glut/ham back extension
*25 bench press

*Go as heavy as you can. Try to use spotter/trainer if possible

Wednesday 10/29

“Dirty 30″
30 of everything for time

overhead squat
sit up
push up
wall ball
shoulder press
med ball sit up
kettle bell swing
pelvic thrusts
jumping jacks
med ball sumo squat
bench dips
double under

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