Posted: February 4, 2015 in Uncategorized

Warm up

hip cross x 20

hamstring stretch

50 deadlift w empty barbell

strength

20 min to find max deadlift

(if you reach max with time left 10 sit ups 10 bicycle crunch 10)

CONDITIONING

10-9-8-7-6-5-4-3-2-1

v ups

pull ups

wall balls

BW Squat

run 200m after every round

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