workouts for wed 12/26/12

morning - metabolic/skills

5 rounds of:
          1 minute of 20" box jumps / 30 seconds of  db clean and press

 Description: do as many box jumps as possible in one minute and then do as many clean and presses with dumbells of your choice in 30 seconds  - repeat 5 rounds without rest

                                                   rest 10 minutes

skills: 15minutes of jump rope - work on double unders(2 loops per hop)


                                                

afternoon - endurance:
               3 x 1 mile run on 5 minute rest ( or 3 x 8 minute runs)  do this at 70% perceived effort