Saturday, 14 February 2015

WARM UP (9 minutes or less)
2 rounds:
100 Single Unders
5 Inch Worm-to-Push Ups
5 Broad Jumps
10 PVC Shoulder Dislocates

STRENGTH
20 minutes to work up to a 5RM Thruster.

CONDITIONING
3 rounds for time:
75 Double Unders
50 Air Squats
25-Calorie Row
• If you do not have access to a rower, substitute 25 Sumo Deadlift High Pulls (45/35#) + 10 Burpees for the Row every round.