Posted: December 2, 2016 in Uncategorized

Warm up

  • Mb Russian twist x 10 ea
  • Reverse push ups x 10
  • Jumping jacks x 50
  •    4 rounds 

Strength

  • Thruster 
  •      Build to max in 10 min 

Conditioning 

  • 2 min MAX REPS at each station
  • Row for calories 
  • 10 wall balls/10 push ups
  • 10 KB swings/10sit ups 
  • 10 alternating DB snatch 
  •     3 rounds  

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