Wednesday, February 24th 2016

Warm-Up:

2 Rounds:

Jumping Jacks x 30

Mountain Climbers x 20

Bicycles x 30

 

Movement Prep:

Arm Circles – 2 x 10

Overhead Squat w/ External Rotation x 10

Elbow Spreads x 10

 Bent Over Y, T, W, L -  x 5 each

Elbow Touches x 20

Deep Squat with Thoracic Mobility Stretch

Calf Stretch x :45 p/leg

 

Strength:

Every :45 for 15 minutes (20 Rounds)

Hang Snatch + Overhead Squat + Snatch – 95/65

 

Conditioning:

Complete 6 rounds, alternating every round between

Rounds 1, 3, 5

:20 Max Calories on Air Assault Bike

20 x Plank to Elbow

Rest 1:00

Rounds 2, 4, 6

:20 Max Calories on Air Assault Bike

16 x Push Up + Knee To Elbow

Rest 1:00