04.12.2012 Fitness

A.
Three sets of:
Front Squats x 8-10 reps @ 3011  95x10, 115x10, 135x8
Rest 45 seconds
Pull-Ups x 5-7 reps @ 2111  sets of 5 negatives
(use an appropriate weight or modification for this rep range)
Rest 45 seconds
Hollow Rock/Hold x 30-45 seconds  30-40 seconds rocking
Rest 45 seconds
Jump Rope (Single or Double-Unders) x 45-60 seconds  pretty good
Rest 45 seconds

B.
Four sets of:
Rope Whips x 30 seconds
Rest 30 seconds
Mountain Climbers x 30 seconds
Rest 30 seconds

Weight: 232.2 5:15PM (after run home)

Run: Work to home 46:35