Wednesday, December 9: 5K

5K Run for time:

Jacob 19:07 (Treadmil)

Just set the tread at 9.5pmh/10mph/10.5mph for each respective mile and road it out towards the end.

Shane

Split Jerk
1-1-1-1-1-1-1 reps

60-80-90-100-105-110(F)-110

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

11:22 (Subbed the 800m run for 1000m row)