Posted: March 18, 2016 in Uncategorized

WARM UP 

  • 10 push up to pike
  • 10 row to bicep curl 
  • 10 hollow rocks 
  •   4 rounds 

STRENGTH 15 min 

  • Bench Press x 3
  •    Build up to a heavy triple 

CONDITIONING 

  • 800m run 
  • 50 KBS
  • 1000m row
  • 50 sit ups 
  •     2 rounds 

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