Posted: November 18, 2015 in Uncategorized

Warm up 

  • Roll out stretch 5 min 
  • 500m row
  • 3 min AIRDYNE 
  • 1 min jump rope 
  •   2 round 

CONDITIONING

  • 1 deadlift *100/60 RX 120/80
  • 3 hspu
  • 5 box jump 
  •     7 rounds
  • 1 hang clean *80/40 RX 100/60
  • 3 front squats 
  • 5 KB swings x 2 (10 swings)
  •    7 round 
  • 1 push press 60/20 RX 80/40
  • 3 OHS 
  • 5 v ups 
  •    7 rounds

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