Wednesday, 25 February 2015

WARM UP (8 minutes or less)
2 rounds:
200m Run
10 Good Mornings, 45/35#
10 Alternating Stationary Lunges
10 “Nurpees” (No Push Up Burpees)

STRENGTH
20 minutes to work up to a 3RM Front Squat.

CONDITIONING
In teams of 3, as many reps as possible in 20 minutes:
Station 1:  Row for Calories
Station 2:  50ft. Hang Double Kettlebell Walking Lunges, 32/24kg
Station 3:  Rest
• Each team member starts in one of the three stations.  Rotate stations when walking lunges are complete.  Score is total calories on the rower.