Posted: November 13, 2015 in Uncategorized

WARM UP 

  • 1 min jump rope 
  • 1 min jumping jacks 
  • 30 sec hollow rocks 
  • 30 sec squat holds 
  •     4 rounds 

STRENGTH 

  • 2 push press + 1 jerk 
  •     EMOTM 10 min 

CONDITIONING 

  • 1 min wall ball 
  • 1 min push press 
  • 1 min box jump
  • 1 min high pull
  • 1 min calorie row 
  • 1 min rest 
  •    3 rounds 

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