1/26- Squats and metabolic

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
10 push ups

Strength work-

1) BB squat- warm up sets- 5 X bar,  100, 120, 140
8 X 160, 170, 170, 175

Metabolic work-  
No rest between exercises, minimal rest between sets-
4 rounds of-

2a) DB step ups-  10 X 60 each leg
2b) Swiss ball push up & pike

3a) KB swings- 20 X 24K bell
3b) jump rope- 100

Intervals- 
Aerdyne- 2' easy, 30" hard 30" easy X 6, 3' easy.