Back Squat 8-6-5-5-5-5-5-5-6-10 @ 90-110-130-150-160-160-160-150-130-110

Level 3, something in the middle.

Lots of hand weights
up to 40% incline

At the end, speed test
19MPH x 6 seconds WHAT UUUUUP!!!!

Fastest Lori Ever.

Acceleration - plyos

Back cords 4-quadrant drills
3x Lateral shuffle over 5 blocks
Weighted jump to landing on 1 foot
Sprint strides
Ab stuff
Some other stuff

Back squat 10-8-6-6-6-6 @ 90-110-130-140-140-140

Back squat 7-5-2-1-1-1-1-1 @ 45-95-145-165-175-185-195-200 (PR!)

3 rounds for time of:
15 push press @ 55lb (Rx was 75)
15 pullups
rest 2 minutes

Then 3 rounds for time of:
15 box jump (24")
15 toe to bar
rest 2 minutes

Then 11 burpees (Rx was 3 rounds for time of 15)

Didn't keep time, but I went real fast. =)

Back Squat 7-5-5-5-5 @ 45-95-125-145-145