Wed. Dec. 14/11

A1. Sumo-Deadlift; 5,5,5; add 5-10# to last time; 30s rest

A2. 15 Burpees- chest to floor; 2:00 rest

B. 5x

2 Broad Jumps- for distance and/or height

20 KB Swings- to eye level

50' Farmer walk (25' there and back) with foam pails or heavier- walk quick and avoid failure

rest as needed- be fresh for each set so that you can hit it hard each time.

C. 5-10 mins on rower/treadmill/bike at 60-75% effort- get sweaty but don't kill yourself

If you need video of these movements then scroll back over the past few workouts and you should find what you need.