03/11/10 – Strength & Sprints – Day 11

CF 908 Night Out! – Tonight @ 8pm.  Delicious Height in Berkeley Heights.

Today’s Links –

Luke doing thrusters
Luke doing thrusters

Karen loving the jumping lunges
Karen loving the jumping lunges

Schedule –

  • Foam Roll / Mobility Warm up
  • Front Squat – 5×3 – Warm up with 12-15 reps of light weight.  Your first work set should be where you ended your 5×5 last Monday.
  • Tabata Mash up – Burpees and Doubles Unders.  Complete 20 seconds of work followed by 10 seconds of rest for a total of 16 rounds alternating each round between burpees and double unders.  Sub for double unders is tuck jumps
  • 3 x 20 Hip Extensions
  • Stretch / Foam Roll

1 thought on “03/11/10 – Strength & Sprints – Day 11”

  1. Hope to see everyone tonight at Delicious Heights! Just so you guys know – it’s Tim’s birthday on Saturday, so maybe a round of birthday shots is called for!