Quadz

Warm-Up
Quads/Adductor
Couch
LaX Ball Hamstring

3 Laps
9 Spidy & Reach
9 Walkouts
2 Laps
7 Spidey & Reach
7 Walkouts
1 Lap
5 Spidey & Reach
5 Walkouts

BB Warm-Up
5 each: Good Mornings + Back Squat + Elbows + Stiff-Leg DL + Press + F.Squat

SQUAT Strength & Stamina
OTM x 12:
odd = 3 Front Squat (65% Max F.Squat)
even = 6 Back Squat (65% Max F.Squat)

STAMINA Work
3 Rnds:
0-2 min = 27 Box JUMP Overs (24/20)
2-4 min = 24 GHD Sit Ups
4-6 min = 21 Thrusters (95/65)
If you have to break these up into sets, take the largest set possible right away...
Goal in this is to get out of your comfort zone...work for UB sets!!!
ALWAYS give yourself the last 30sec of each round for rest, whether you get the reps or not...
If you do not get the reps in that first 90sec...strive for that same # each time!

Cool Down
10 Min of Bike/Row (conversational pace...meaning VERY EASY)

Jones ~ 105# /
Stan ~ 135# / All sets UB (subbed Sit Ups for GHD)
tb ~ 185# / All sets UB...Thrusters were tough!!!

Incline my heart according to your will, O God.