1.16.2011

15 min foam roll, lower body focus

20 min Spiro - 3.0L 28/30 rr

5:00 band stretch - pnf - hamstings and hip

8 x :20/:10 skip - last 2 doubles

Then:

Helen - 3 rounds for time of run 400m (treadmill 1 percent grade) + 21 KB swings at 55 + 12 pullups

Helen Time 9:38 (pb)

File below.