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Must… Get… Air…

IMG_2458

Warm-up:
400 m run
7 mins
3 Turkish get Ups (per side)
3 Broad Jump
10 Bottom up KB press (5 per side)
10 Banded Pull aparts
10 Seated Wall Angels
https://youtu.be/Rk6eCZ3BtoM

Strength:
Every 90 sec for 12 minutes
2 Power Clean
1 Front Squat
1 Jerk
then…
Every 90 sec for 9 min
5 Push Press

Conditioning:
20 minutes
1st min-15/10  cal row
2nd min- 12 Weighted Step-ups W/ Kettle Bell (70/44) all 20 inch boxes
3rd min- 15 Kb Swing
4th min- 10 Burpee

October 12, 2015 | News | 0

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