Posted: January 8, 2016 in Uncategorized

WARM UP

5 min jump rope every fail 10 hollow rocks 

STRENGTH 

  • 5×10 floor press 

ENDURANCE 

  • 10 rounds
  • 30 sec handstand hold 
  • 30 sec air squats 
  • 30 sec planks 
  • 30 sec sit ups

CONDITIONING 

Use single KB (53#/36#)

Run 400m

50x Hand-to-sand swings

40x “Wall ball”

30x Goblet squat

20x KB snatch

10x Burpees

Run 400m  

10x Burpees

20x KB snatch

30x Goblet squat

40x “Wall ball”

50x Hand-to-sand swings

Run 400m run 

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