Posted: January 12, 2016 in Uncategorized

WARM UP 

  • Jump rope 5 min 
  • 50 jumping jacks 
  • 50 high knees 

STRENGTH 

  • High hang snatch/snatch from floor 
  •  1 rep every 90 sec for 10 sets 

ENDURANCE

  • 200m run 
  • 10 burpees 
  • 10 mountain climbers 

CONDITIONING 

  • AMAP 20 min
  • 5 pull ups 
  • 10 push ups 
  • 15 squats 
  • Every 3 rounds 200m run 

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