Posted: October 29, 2014 in Uncategorized

Dynamic Warm up

Strength
Strict press
50% x 5
60% x 5
65% x 10
65% x 10
65% x 10+ AMAP

Conditioning
A. 1arm DB clean and jerk x 5ea
V ups x 10
5 sets
B. DB lateral raises x 10
Kb reverse lunge x 8ea
5 sets
C. TABATA airdyne/rower x 5 min
Run 1600m

Cool down
Roll out 5 min

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