Posted: February 22, 2016 in Uncategorized

WARM UP 

  • 10 bw squats 
  • 15 TRX row + bicep curls 
  • 15 TRX push up + tricep extension 
  • 30 jumping jacks 
  •     3 rounds 

ENDURANCE 15 min 

  • 10 bw squats 
  • 10 push ups
  • 10 sit ups 
  • 500 m row 

STRENGTH 15 min 

  • Pause Back squat x 3 EMOM 10 min 

CONDITIONING 

  • 4x RFT
  • 400 m run
  • 2 pistols (per leg)
  • 4 HSPU
  • 6 Burpee box jump overs 
  • 8 DL 
  • 10 See the lights 

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