121127

0830
Agility testing.
Lactic build up in my legs from this is crazy....made the below really bad.

1000
Strength
1) Back Squat:
-Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)   235
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)  245
2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.
175, 185, 195, 200, 205F
Video of 200 on FB

Conditioning
2 min ME Row for Calories 
30
-rest 1 minute
4 min AMRAP of:
15 Pushups (hand release)
10 T2B
4 rounds + 3 reps
-rest 1 minute
4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups
2 rounds + 15, aka I suck at those jumping squats. Need to do them more. My legs would not work.
-rest 1 minute
2 min ME Row for Calories 
27

Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy. -Norman Vincent Peale