Posted: April 5, 2016 in Uncategorized

WARM UP 

  • Pigeon pose 
  • Knee in corner 
  • Oh band stretch 
  • 5 squats 
  • 10 lunges
  • 20 jumping jacks
  •    2 rounds 

ENDURANCE 

  • ROW 2500m

STRENGTH 

  • Every 90 sec x 10 rounds build in weight 
  • Snatch pull 
  • Hang snatch 
  • Ohs 

CONDITIONING 

  • Buy In: 100 sit ups
  • 5 rounds 
  • 5 step up (with 2 DB)
  • 10 squat cleans 70/45
  • 15 wall balls 
  • Buy out: 100 sit ups

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