Posted: November 15, 2016 in Uncategorized

Warm up 

  • TRX mountain climber x 10ea
  • KB swing x 10
  • Plank hold x 45 sec 
  •    4 rounds 

Strength 

  • Deadlift
  • EMOM 10 min 
  • Min 1,2,3.      5 reps 
  • Min 4,5,6,7   3 reps 
  • Min 8,9,10     1 rep
  • Add wait each increase in reps

Conditioning 

  • 4 rounds 
  • 25 burpees 
  • 25 DL
  • 400 m run 

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