Posted: January 26, 2016 in Uncategorized

WARM UP

  • Pigeon pose 2 min ea
  • Runners stretch 2 min ea
  •   Then 
  • 5 burpees 
  • 5 squats 
  • 5 sit ups 
  •     5 rounds 

STRENGTH 20 min 

  • Hang clean x 2 + 1 front squat EMOTM 12 min. 

ENDURANCE 20 min 

  • 30 sec air dyne sprints 
  • 30 sec squats 
  • 30 sec push ups 
  • 30 sec sit ups 

CONDITIONING 

  • 75 hang cleans 60/40
  • At the top of every minute 30 double unders

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