Tuesday 20150303

Strength 

In 15 minutes work up to heavy front squat

Next... 

Front Squat / Jump 

10 front squats at 50% of today's heavy FS 
10 Box Jumps @ 24" 

6 front squats at 75% of today's heavy FS 
6 Box Jumps @ 24" 

4 front squats at 85% of today's heavy FS 
4 Box Jumps @ 24" 

3 front squats at 90% of today's heavy FS 
3 Box Jumps @ 24" 

*Only rest as long as it takes to change out weights. 

Last: 

Time Trial [Max Effort]

400m run OR 500m Row 

*Scale box jumps to lower box or do step-ups