Posted: March 7, 2016 in Uncategorized

WARM UP 

  • Knee in corner 
  • Pigeon pose 
  •    Then 
  • 15 row + bicep curl 
  • 15 push up + knee tuck 
  • 15 jumping jacks 
  •     3 rounds 

STRENGTH 

  • Pause squat x 2 EMOM 10 min 
  •      3 sec hold in the bottom 

CONDITIONING 

  • 15minute AMRAP 
  • 10 Deadlifts 60/40
  • 15 goblet squats
  • 20 DB snatches (total)
  • 25 box jump overs 
  • 30 double unders
  • Then immediately :
  • 100 candlesticks
  • 100 mason twists 

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