05.07.11:

Operator Fitness, Cycle I, Day 1

Session 1:
Type: Power-Endurance
30 x Burpees +
800m Run
Five Rounds

Session 2:
Type: Strength, Power
Warm-up w/ Med Balls
Then...
3 x 10 DL @ 135# (Fast)
Then...
Work up to Heavy DL
Then...
3 x DL @ 275# +
5 x Box Jumps @ 24" Box
Three Sets
Two-Three Minutes Rest between Sets
Then...
10 x KB Swings @ 53# KB +
10 x Med Ball Slams @ 20#
Four Rounds
Then...
80 x Sit-Ups +
80 x Supermans
Partition as necessary
Then..
Cool-Down