power endurance

its important to fatigue randon's legs, but still make them fire. appropriate for snowboarding.

steve is back, so here is his back.

kb clean.

billy.

warm up: ride, row 10:00

steve, john, randon:

first: 60#, 50#, 40# medball toss.

second: broad jump to ball, pick it up and toss it again.

8:00 pre-game warmup.

steve, john, billy:

x6 pullup

1:00 airdyne

:90 rest

4 rounds

rest another 4:00

x6 split jumps

1:00 row

:90 rest

4 rounds

randon:

x6 kb cleans @ 30#

1:00 ride

:90 rest

4 rounds

rest another 4:00

x6 frog hops @ 45#

1:00 row

:90 rest

4 rounds

randon, steve on airdyne first.

calories/meters:

randon: 23, 21, 21, 21/266, 276, 275, 303

billy: 24, 23, 20, 24/294, 294, 267, 268

john: 23, 29, 27, 30/301, 308, 304, 303

steve: 43, 36, 31, 36/294, 310, 299, 313