Posted: January 19, 2016 in Uncategorized

WARM UP 

  • Roll out upper back 5 min
  • Oh band stretch 
  •      Then
  • 10 squats 
  • 10 push ups 
  • 10 jumping jacks
  •     4 rounds 

STRENGTH 20 min

  • Hang snatch x 2 
  •     EMOTM 10 min

ENDURANCE 20 min 

  • 200m run 
  • 20 mountain climbers 
  • 20 sit ups 

CONDITIONING 

  • OHS 
  • Burpee
  • Pull up 
  • 3-6-9-12-15-18-21-24
  • Get as far as you can in 20 min

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