Monday, 30 March 2015

WARM UP (9 minutes or less)
3 rounds:
25 Jumping Jacks
10 Alternating Lunges
10 Sit Ups

WEIGHTLIFTING
15 minutes to work up to a Heavy set of the Complex:  2 Push Presses + 1 Jerk (heaviest Complex possible without any misses).

CONDITIONING
Four AMRAPs for total reps + calories:
1) AMRAP in 3 minutes:
4 Burpee Box Jump Overs, 24/20”
4 Double Kettlebell Thrusters, 32/24kg (hands must be below chin when squatting)

- Rest 3 minutes, then:

2) AMRAP in 3 minutes:
Row for Calories (if you do not have a rower, perform Sumo Deadlift High Pulls with one of your Thruster Kettlebells)

- Rest 5 minutes, then:

3) AMRAP in 3 minutes:
4 Burpee Box Jump Overs, 24/20”
4 Double Kettlebell Thrusters, 32/24kg (hands must be below chin when squatting)

- Rest 3 minutes, then:

4) AMRAP in 3 minutes:
Row for Calories