Pop Quiz

Are you seeing the results you desire?  Bring in your journals this week and we'll talk about it.  It's a great time for an assessment of how you are progressing: spirit, mind and body.  We promised accountability.  There will be a special workout for everyone who doesn't bring in a journal this week!

Today's Workout

Front Squats  30-1-20-1-10-1-5-1

Record weight used for each set.  Use as much weight as you can lift.

Endurance Workout

Heavy Ladders

Use a weighted vest or rucksack. 

After each interval, rest exactly as long as the effort took.  (Run 200m in :45, rest :45, Run 400m in 1:00, rest 1:00, etc)

Swim: 10lbs vest or weight.  3x(50m/y + 100m/y + 200m/y)

Bike: 30lbs vest.  3x( 1/2mile + 1 mile+ 2 mile)

Run: 20lbs vest.  3x( 200m + 400m+ 600m)

Row: Damper set at 8-10. 3x( 250m +500m+ 700m)