1/14/13 - MONDAY

WARM-UP

3 Rounds

Airdyne - 20 cal / Jog 200m / Burpee - 15 (choose one)
95 lb SDHP - 10
Ab Plank - 1 min
Mobility

SKILL
Recovery / Skill - 20 min
Note: Work a skill or do rehab/recovery exercises of your choice for 20 min.

MET-CON

EMOTM - 20 min

Odd: L-Sit - 20 sec
Even: Airdyne - 15 cal / Sprint - 100m / Burpee - 10

Note: Choose between the 3 options based on what you need to work on most.

ASSISTANCE

Assistance Exercise of choice (Lateral Raises, Calf Raises, Tri Pushdowns, etcs.)