Monday – January 11th, 2010

“Success usually comes to those who are too busy to be looking for it.” It seems life’s most desirable rewards rarely come to those who set out in pursuit of them—but strive instead for excellence, and the rewards of life often find you.

Russell Berger


Max reps for 20 sec., 10 sec. rest, for 10 min.
Box Jumps
Jump Rope
Switch exercises every 30 sec.
Max reps of pull-ups x 2
Endurance Workout…


Anaerobic Endurance Strength and Conditioning Rest Day

Choose ONE sport and do the following for your distance:

90% Of Best Time for your set Distance.

Swim: SC: 400m , LC: 600m , U: 800m

Bike: SC: 10 mile , LC: 18 mile , U: 25 mile

Run: SC: 1.5 mile , LC: 5miles , U: 10miles

C2: SC: 2k , LC: 5k , U: 8k

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