Posted: March 2, 2016 in Uncategorized

WARM UP 

  • Row 500m 
  •     Then
  • 50 jump ropes
  • 10 candle sticks 
  • 10 hollow rocks
  • 10 BW lunges
  •     3 rounds 

STRENGTH 

  • Deadlift x 2 EMOM 10 min 

CONDITIONING 

  • 20 min AMRAP 
  • 200 m OH plate carry
  • 30 double unders
  • 20 KB swings
  • 10 Burpee box jumps

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