Posted: April 12, 2016 in Uncategorized

Warm up

  • Oh band stretch 
  • Runners stretch 
  • 10 lunges
  • 10 candle stick 
  • 25 arm circles 
  •     4 rounds 

Endurance 15 min 

  • 500m row
  • 10 push ups
  • 10 sit ups. 

Strength

  • Every 90 sec for 10 rounds 
  • Snatch 
  • Hang snatch 
  • Ohs 

Conditioning 

  • 20 minute AMRAP 
  • First 10 minutes 
  • 5 hand stand push ups
  • 7 box jumps
  • 9 squats 
  • 200 m run
  • Last 10 minutes 
  • 5 KB swings
  • 7 lunges per leg
  • 9 DB snatches per arm 
  • 200 m run

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