Posted: June 24, 2015 in Uncategorized

WARM UP

  • Roll out 5 min
  • Hip cross x 20 each 

STRENGTH

  • Block deadlift 8×2 use bands/chain if you can 

CONDITIONING 

  • 20 double Unders 
  • 1 clean 70/40 +80/50
  • 3 hang clean 70/40
  • 5 shoulder to OH 70/40
  • 7 ring dip 
  • AMAP 20 min 

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