09/07/09

I.
800m run
25 PVC rollouts
25 Squats

II.
400m run
25 Plyo push ups
50 Box Jumps
25 Knees to Elbows
50 Squat Thrusts
25 Push ups

50 Air Squats
25 Dead Hang Pull ups (red band)
50 OH Lunge Steps (25# DBs)
25 Box Dips
400m run
Time: 28:41

III.
400m run
Stretch