Posted: February 2, 2016 in Uncategorized

WARM UP 

  • Airdyne 3 min
  • Row 3 min 
  • 20 squats 
  • 20 push ups 
  • 100 jumping jacks 

ENDURANCE 20 min 

  • 2 min airdyne 
  • 20 push ups 
  • 20 squats 
  • 200 m run

STRENGTH 20 min 

  • Clean + hang clean+Thruster
  •      Emotm 12 min 
  •     Start moderate and build up 

CONDITIONING 

  • 7 ROUNDS
  • 7 handstand pushups, 
  • 7 thrusters 60/35
  • 7 knee-to-elbows
  • 7 burpees
  • 7 pullups.

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