Posted: December 22, 2016 in Uncategorized

Warm up 

  • TRX squat + row x 10
  • SB plank x 45 sec 
  • Mb slam x 10 
  •    4 rounds 

Strength 

  • Hang clean x 2
  • Build to a max in 10 min 

Conditioning 

  • 800 m run 
  • Then 
  • 21-15-9
  • Hspu 
  • KB snatch 
  • See the lights 
  • Oh lunge w plate 
  • Then 
  • 800 m run 

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