Posted: January 15, 2016 in Uncategorized

Warm up
(up and back)High knees

Butt kickers

 High kicks

Lunges

Bear crawl

5 min jump rope 

STRENGTH

  • Jerk complex 
  • Push press x 2
  • Jerk x 1
  •     Emotm 12 min 

CONDITIONING 

For Time

100 Pull ups

100 Push Ups

100 Sit Ups

100 Squats 

Done in order. 

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