Posted: December 18, 2015 in Uncategorized

Warm up:Row/bike 1000 meters

3x, 

30 mountain climbers

20 good mornings 

10 jumping squats

5 push-ups 

CONDITIONING 

 “Filthy Fifty”

50 box jumps 24/20

50 jumping pull-ups

50 KB swings 70/53

50 walking lunges

50 knees to elbows

50 push press 20/15

50 back extensions( if none are available go on to next movement until one is)

50 wall balls 20/14

50 burpees

50 double unders 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s