Saturday, 21 March 2015

WARM UP (8 minutes or less)
3 rounds:
25 Single Unders
10 Mountain Climbers
10 Sit Ups

CONDITIONING
With a 25-minute running clock, for total reps:
1) As many reps as possible in 5 minutes:
12 Box Jump Overs, 24/20”
12 Bar Facing Burpees
12 Front Squats, 135/95#

- Rest 5 minutes, then:

2) AMRAP in 5 minutes:
10 Box Jump Overs, 24/20”
10 Bar Facing Burpees
10 Front Squats, 135/95#

- Rest 5 minutes, then:

3) AMRAP in 5 minutes:
8 Box Jump Overs, 24/20”
8 Bar Facing Burpees
8 Front Squats, 135/95#

STRENGTH (18 minutes)
Strict Press:  7x3 – Start at 65% Strict Press 1RM and increase weight each set; no heavier than 90%.