Posted: November 2, 2015 in Uncategorized

WARM UP 

  • Slingshot hip circle
  • 10 BW squats 
  • 5 hollow rocks 
  • 5 planche push ups 
  •    4 rounds 

STRENGTH 

  • Back Squat 5×3 

CONDITIONING 

  • 40 hang clean + thruster 60/35
  •     At the top of every minute 5 push ups (start w push ups)
  •      Then
  • Ab circuit 
  •      50 sprinter sit ups 
  •      50 candle sticks 
  •      50 GHD Sit ups 
  •      3 min plank 

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