1/12- Squats and Metabolic

Warm up-
2 rounds of-
20 jumping jacks
10 body weight squats
10 push ups
10 1 arm KB swings, 5 X each arm w/ 16K

Strength work-

BB Squats- warm up 5 X bar, 95, 115, 135
8 X 155, 175, 180, 180

Metabolic work-
No rest between exercises, minimal rest between sets

4 rounds of
DB burpees- 10 X 50
Med ball slams- 12 X 20 lb. ball

4 rounds of
KB swings- 20
Rope skips- 100

Intervals- 

Aerdyne- 2' easy, then 30" hard 30" easy X 6, then 5 minutes easy.