8/11/14

11th
AM:
45-60 minutes RTW

PM:
A. KB Rack Squat @32x1; 6-8x4; Rest 3-4 minutes

53# KB - 8, 8, 8, 7

B. KB Rack RFESS; 6-8/leg x4; Rest 90 seconds between legs

44# KB - 8, 8, 8, 8

C. Side Plank clamshells; 20 per side x4; Rest as needed - http://www.mikereinold.com/2011/08/side-plank-clam-and-side-plank-hip-abduction-exercises.html

+
4 sets
400 meter run
Rest 5 minutes
- Tough effort, but try to stay relatively consistent

1:23.32
1:24.37
1:23.31
1:20.22 - SOB!!!