Posted: July 17, 2015 in Uncategorized

Warm up 

  • Jump rope high knees 5 min
  • Battling ropes 30 on/30off 5 min 

Strength 

  • Push press
  • Thruster 
  • Push press 
  •     Emotm 12 min every 2 rounds increase weight, build to max. 

Conditioning 

  • 1 arm DB snatch ea arm 
  • Pull up 
  •       30-20-10
  • Prowler push 10×40 yds 

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