workout 3/13/13

movement warm up
roll out
5' AD warm up
then:
300 FY-202 calories
then:
IWT
5x goblet squat @32kg kb
15c AD sprint
2' rest
4 rounds

notes:
IWT-:30/:25/:25/:20

workout 3/12/13

WORKOUT:
5' AD warm up
movement warm up
2x5 wall squat
2x10 squat
2x5 goblet squat @16kg kb
2x10 shoulder dislocates
then:
Front Squat
10 @BB
5 @95#
6x2 @135#
1 @145#
1 @155#
1 @165#
1 @170#-PR
then:
5' AD @hard pace-104 calories

later:
300FY-198 calories