Posted: April 21, 2016 in Uncategorized

WARM UP 

  • 500m row 
  • 2 min airdyne 
  •    Then 
  • TRX bridge to row x 15
  • 30 sec plank 
  • 10 sec squat hold 
  •      3 rounds 

STRENGTH

  • Every 90 seconds for 6 rounds 
  • Clean floor x 1
  • Clean hang x 1
  • Handstand hold x 20 sec 

CONDITIONING 

  • 5x
  • 10 DL 100/60
  • 15 See The Lights/ 
  • 20 SDHP w KB
  • 25 Candlesticks 

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