Posted: September 26, 2017 in Uncategorized

Warm up

  • TRX Atomic Push Up x 10
  • Glute Bridge x 10
  • Side Planks x 30 sec ea side
  •    4 Sets

Strength

  • DB Complex x 8 sets.
  • db Snatch x 5
  • db Front Squat x 10
  • db Bent Row x 10
  • db Stiff Leg DL x 10
  •   Work in teams of 3 this is a 3:1 work to rest sequence (This means that one person works the other two rest)

Conditioning

  • 10 burpees
  • 20 KB Swings
  • 400m Run
  •    4 rounds

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