Friday training…

Friday 4/24/09

warm-ups: foam roll, stretch, jump rope 4×25
1. long cycle: 20kg x 7,7,7,7,7 (35/5:00); 16kg x 8,8,8 (24/3:00)
2. squat: 165×5, 195×5, 220×8
3. 1/4 squat + heel raise: 135×15/2
4. get-up sit-up on ghr: 12kg x 5+5/2
*prowler sprints + 70lbs x 8

Ramping back up… AC was out at the gym and it was pretty hot out so it felt like 6,000 degrees in the gym today. Awesome.