Friday, 21 November 2014

WARM UP (12 minutes max)
Static Box Jump:  7x1 @ 90% of your max height or more
• Static start for each box jump = no steps. 

STRENGTH
Push Press:  3-3 @ 70-80%; 2-2-2 @ 80-90%; 1 @ 90% or more
• The amount of weight should climb each and every set; hit the last single at a weight you know you can hit but will be challenging.

CONDITIONING
AMRAP in 12 minutes:
30 Double Unders
15-Calorie Row (or 300m Run, if rower not avilable)
60ft Handstand Walk
- Rest 1 minute between rounds.