Saturday January 4th, 2013

Warm Up:
8 Rds
Ball of Foot Drill
3 Inch worms
Single Leg Pull R
High Knees
Single Leg Pull L

Workout:
A. Deadlift 7 x 1.1
Rest 2 min

B1. 5 Burpees plus Shuttle Sprint x 6
       Rest 1 Min
B2. 30s Airdyne Sprint x 6
         Rest 1 Min
B3. Double Unders x Max Reps x 6
         Rest 1 min

Coaching Points:
-1.1 means 10-15s rest. Can drop at top if needed.
-Shuttle Run is one: 5yd back, 10yd back, 15yd back
-Stay Consistent on Part B Times/Cal/Reps