Friday 20140912 Training Session

Warm-up:

1. Cyborg Strength Warm-up
2. 3x "the Seven"

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Baseline:

1. 5 rounds
   10 bench press
   10 squats
   10 dumbbell cleans (5 ea arm)
2. Squats, 5x3
3. Depth jumps, 5x5
4. Box jump from seated position, 5x1
5. Single leg stair hops, 10 laps (20 steps, 10 per leg)

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Mandatory Accessories:

1. 3 mile run
2. Dumbbell Rows, 3x8
3. Hanging Ab complex x3
   5 windshield wipers
   10 toes to bar
   5 windshield wipers