Posted: April 25, 2016 in Uncategorized

WARM UP

  • Mountain climbers X 30 
  • Wall squats x 20
  •    Then 
  • TRX glute bridge x 15
  • Plank hold x 30 sec 
  •    4 rounds 

STRENGTH

  • Back Squat x 2
  • Hollow hold 20 sec
  •    Every 90 sec x 6 rounds 

CONDITIONING 

  • 3 barbell burpee
  • 6 power clean 
  • 9 front squat 
  • AMAP 12 min 
  •   Finish with 
  •      50 sit ups
  •      50 push ups

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