Saturday, 2 November 2013

WARM UP
• 15 minutes - Coach's choice of dynamic/mobility warm up either prior to, or including, multiple sets of the following movements:
1) Push Up / Ring Push Up x 5 (beginner = floor, intermediate = rings)
2) Overhead Squat x 5 (20/15kg bar)
3) Kettlebell Deadlift x 5 (24/16kg)

CONDITIONING
3 rounds for time:
30 Squat Cleans, 95/65#
30 Burpees 
30 Abmat Sit Ups