Posted: October 24, 2016 in Uncategorized

WARM UP 

  • Plank hold 10 min 
  • KB goblet squat x 10
  • Run 100 m 
  •    4 rounds 

STRENGTH

  • Ohs x 3
  • 10 min build to 3rm 

CONDITIONING 

  • 5 min max KB swings 
  • Rest 1 min 
  • 4 min max bw squats
  • Rest 1 min
  • 3 min max push ups 
  • Rest 1 min 
  • 2 min max wall balls 
  • Rest 1 min 
  • 1 min max burpees 
  •     Count your total reps, this is your score 

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