Posted: December 8, 2016 in Uncategorized

Warm up

  • SB ham string curls x 10
  • Sprinter sit ups x 20
  • Russian twist x 20
  •     4 rounds 

Conditioning A

  • 5  dl 
  • 10 see the lights 
  • AMAP 10 min 

Conditioning B

  • 100 DB snatch 
  • 30-20-10
  • Burpee box jump 
  • Toe to bar 
  • KB swing 
  • 100 DB snatch 

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