Posted: December 7, 2015 in Uncategorized

WARM UP 

  • Squat hold 2 min 
  •     Then 
  • 500m row 
  • 10 squats 
  • 50 jumping jacks 
  •    3 rounds 

STRENGTH 

  • Box Squat x 3 EMOM 7 min 

CONDITIONING 

  • 20 min AMRAP:
  • 5 pull ups
  • 10 Push-ups 
  • 15 Air Squats
  • *Every 4 rounds 200 meter run

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