strength, conditioning

135#

john

bertums

1100 reps

aaron
dustin, john, steve, aaron

steve row 2,000 meters: 6:48

aaron, john:

warm up 10:00

x20 goblet squat

x10 goblet squat

x5 goblet squat

increasing weight by 10# each round

3 rounds

interval work:

:15/:15

front squat

6 rounds

:15/:15

push press

6 rounds

:15/:15

front squat push press

4 rounds

then:

ladder 10-1

squats

pushup

ball slam

kb swing

melissa:

x10 squat

x5 goblet squat

x10 dead lift @ 65#

x7 @ 85#

x4 @ 95#

x1 @ 115#

x1 @ 135# new pb.

tj botterms:

warm up jump rope

ladder from 100-10 (decrease in increments of 10)

double unders

mtn. climbers