Posted: February 16, 2016 in Uncategorized

WARM UP 

  • 50 jump ropes 
  • 10 push ups 
  • 10 air squats 
  • 10 sit ups 
  •     3 rounds 

ENDURANCE 15 min 

  • 200 m run 
  • 500m run 
  • 10 see the lights

STRENGTH 

  • Hang snatch x 2 EMOM 12 min 
  •    Add weight as you go 

CONDITIONING 

  • 10-9-8-7-6-5-4-3-2-1
  • Wall balls 
  • Burpees 
  • Thrusters 50/25

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