Posted: April 22, 2016 in Uncategorized

  Happy dirty thirty to the coolest Canadian I know 🇨🇦
WARM UP 

  • Jump rope 10 min 
  • 5 hollow rock 5 push up every fail 

STRENGTH 

  • Bench Press build to 3rm in 15 min 
  • Max L sit between sets 

CONDITIONING 

  • 30 box jumps
  • 30 Push ups
  • 30 KB Swings (53#/35#)
  • 30 Walking Lunges per leg 
  • 30 Knees to Elbows
  • 30 Push Press 60/35
  • 30 Good Mornings 60/35
  • 30 Wallball (20#/14#)
  • 30 Burpee box jump

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