Monday, 16 March 2015

WARM UP (7 minutes or less)
2 rounds:
30 Single Unders
10 PVC Shoulder Dislocates
10 PVC Overhead Squats
10 PVC Good Mornings

CONDITIONING
As many reps as possible in 12 minutes:
50 Double Unders
20 Kettlebell Swings, 32/24kg
7 Jerks, 185/135#

STRENGTH / CONDITIONING #2
Every 75 seconds for 10 minutes (4 rounds), alternate between:
1st 75 seconds:  7 Toes-to-Bar + 7 Power Cleans, 155/105#
2nd 75 seconds:  7 Toes-to-Bar + 7 Front Squats, 155/105#