Friday October 18

Warm-Up
20 spider lunges
10 ankle circles each direction, each side
400 M run

Prep
1 x 10 Strict Press(bar only) + 5 Squat Jumps + 5 Calf Raise w/ negative each side
1 x 10 Push Press (light wt) + 5 Calf Raise w/ negative each side
1 x 5 Push Press (medium wt) + 5 Box Jumps (step down)
1 x 5 Push Press (at or close to working weight) + 5 box jumps

Met-Con
15 Minute to complete
1 Mile run* buy in, and then in remainder of 15 minutes complete as many rounds as possible of:
20 Box Jumps
20 push press (75/55/45/33 only)
*scale run to .5 mile if at 7:00 or more at 2nd lap, scale to .75 if at or past 9 min mark on 3rd lap.

Mobility
Standing calf stretch
Band hamstring series

RESULTS: