Posted: January 7, 2016 in Uncategorized

WARM UP 

  • Foam roll 5 min 
  • 2 min of airdyne 
  • 500 m row 

STRENGTH 20 min 

  • Clean pull+clean+thruster x 8 reps 
  • *start a a challenging weight and try to build every set. 

ENDURANCE 20 min 

  • 25 star jumps 
  • 25 bicycle crunch per side
  • 25 lunges per leg
  • 100 jump ropes 
  •      Repeat

COMDITIONING 

  • 50-40-30-20-10
  • Double under 
  • Push up 
  • 400m run 

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