Posted: November 25, 2015 in Uncategorized

WARM UP

  • Roll out 10 min 
  • Jumping jacks 30 sec
  • Squats 30 sec 
  • Hollow rock 30 sec
  • AIRDYNE 30 sec 
  •     5 rounds 

CONDITIONING 

  • 5 pull ups 
  • 10 push ups 
  • 15 squats 
  • 20 min 
  •    Every three rounds stop and do 1 clean and jerk @ 80% of your best. 

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