Posted: February 24, 2017 in Uncategorized

Warm up 

  • SB hamstring curls x 10
  • Sprinters sit up x 10
  • BW squats x 10
  •    4 rounds 

Strength 

  • Front squat x 3 EMOM x 7 min 

Conditioning 

  • For time:
  • 10 dumbbell snatches
  • 15 burpee box jump-overs
  • 20 dumbbell snatches
  • 15 burpee box jump-overs
  • 30 dumbbell snatches
  • 15 burpee box jump-overs
  • 40 dumbbell snatches
  • 15 burpee box jump-overs
  • 50 dumbbell snatches
  • 15 burpee box jump-overs
  •     20 min cap 

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