Posted: March 9, 2015 in Uncategorized



WARM UP

hip band warm up 

20 mountain climbers ea

20 Sampson lunge ea

20 BW squats  

STRENGTH 

Front squats 5×3 @ 84%

Back squats 5×3 @ 84%

CONDITIONING 

In partners 

Row 500 m each 

    Partner holds plank while other rows

25 push press each

    Partner holds plate oh 

25 front squats each

    Partner holds hollow position 

3 min AIRDYNE sprint Each

    Partner does amap sit ups 

2 rounds 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s