Friday, 3 April 2015

WARM UP (9 minutes or less)
2 rounds:
400m Run
10 Air Squats
10 PVC Shoulder Pass Through/Dislocates
10 No Push Up Burpees
5 Strict Pull Ups

STRENGTH (15 minutes, including warm up sets)
AMRAP 2 minutes:  Deadlift @ 125% of Bodyweight
- Rest 1 minute
AMRAP 2 minutes:  Deadlift @ 125% of Bodyweight

CONDITIONING
In teams of 2, as many rounds and reps as possible in 20 minutes:
100 Air Squats
100 Alternating Arm Kettlebell Snatches, 24/16kg
100 Abmat Sit Ups
100 Kettlebell Swings, 24/16kg
• Partners share reps as needed but each partner must perform at least one rep of each movement, each round.