Posted: April 1, 2016 in Uncategorized

Warm up

  • Jump rope 5 min 
  • Every fail 5 hollow rocks
  • TRX row+bicep curl x 15
  • TRX push up x 15
  •    5 rounds 

STRENGTH 

  • Push Press x 3
  • Build as high as you can in 15min

CONDITIONING 

  • Buy in: 100 DUs 
  •  Then 
  • 15 min amrap: 
  • 1 Power clean 60kg 
  • 2 deficit hspu 
  • 3 c2b 
  • 4 pistol squats 
  • 5 box jumps 
  • 6 Burpees 
  • 7 Wallballs 
  • 8 pushups 
  • 9 KBS 10 see the light ghd situps 
  •  Buy out: 1200m run 

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