Posted: August 14, 2015 in Uncategorized

Warm up 

  • Jump rope 5 min every fail 3 hollow rocks 

STRENGTH 

  • PUSH PRESS X 2
  • JERK 
  •     EMOTM 10 min

CONDITIONING 

  • 5 pull ups 
  • 10 push up 
  • 15 BW squat 
  •    Amap 20 min 

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