October Twenty-one 2009

Warm up: 3 Rounds
Mini Leg Blaster
15x Swings @ 25#
30/5/30
(30 sec side bridge, 5 pushups, 30 sec side bridge)
Training:
(1) 7 Rounds
8 x Front Squat @ 65% bodyweight
50 step up, unweighted
30 sec. rest
(2) 7 Rounds
8 x Push Press @ 50% bodyweight
Run 200M
30 sec. rest