12APR2011

Workout #1:
Core Warmup 3x (45#, 95#, 95#)

Set 1:
  3 TGU @ 65# (ea)
  2 TGU @ 85# (ea)
  1 TGU @ 105# (ea)

Set 2:
  Thruster BL @ 95#, 2 x 1-8
  Thruster BL @ 75#, 2 x 1-10

Set 3:
  10 Overhead Squat @ 95#
  10 Box Jump @ 36"
  5 Box Jump @ 36" + 10#

Workout #2:
Warmup - 1 mi easy run

3x:
  30/10 30/20 30/30 30/40 30/50 sprints (sprints in italics, recovery in plain text, lengths in seconds)

Cooldown - 2 mi easy run