1/22- Squat and metabolic

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

Shoulder mobility

Strength work-

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

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

4 rounds of-

2a) DB burpees- 10 X 50
2b) Med ball slams- 12 X 20 lb. ball

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

Intervals-

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

Notes-  Time, 1'10"