Posted: December 1, 2014 in Uncategorized

Warm up
Pole stretch
Mountain climbers
Sampson lunge
Then
50 jumping jacks
15 BW squats
2 rounds.

Strength-SQUAT
55%x5
65%x3
75%x2
80%x1
85%x AMAP

Conditioning
Fight gone worse
1 min wall ball
1 min hang clean 70/40
1 min burpee box jump
1 min push press
1 min airdyne
1 min rest
4 rounds

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