Posted: January 12, 2018 in Uncategorized

Warm Up

  • 50 Jump Rope
  • 25 KB Swings
  • 15 BW Squats
    • 3 rounds

Strength

  • Thruster x 3
  • EMOM 8 min
  • build to DM

Conditioning

  • 100 one arm dumbbell thrusters (50 per)
    200m run
    90 sit ups
    200 m run
    80 double unders or 240 singles
    200m run
    70 dumbbell walking lunges (35 per)
    200m run
    60 Russian twists ( same weight as dumbbell)
    200m run
    50 push ups

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