chest work in frigid temps
plyometric lap to the track
every rep done with four count on concentric and again on eccentric:
crucible merkin x 20, wide merkin x 16, merkin x 12
lap
crucible merkin x 18
lap
wide merkin x 16
lap
merkin x 14
lap
diamond merkin x 16
lap
ranger merkin x 16
lap
diamond merkin x 16
lap
ranger merkin x 16
run to parking lot and from row to row:
Side skaters x 20, lunges, side skater x 20, reverse lunges
repeat
curtsy lunges x 20, broad jumps, curtsy lunges x 20, broad jumps
run to covered area for:
box squats x 20, single leg deadlifts x 12 each side, box squats x 20, Derkins x 12, partner bttw to failure
fire hydrants x 15 each leg, x 12 each leg
frog pumps x 15 x 2
dancing bear x 20