Monday, December 29, 2014 - Workout

Warm-Up:
- 300m Run
3 rounds -
- 30s Deep Squat
- 10 Dive-bomber push-ups
- 10 Barbell Rollouts 

- 10 Mountain Climbers

Strength:  

Push Press -

10 - 5 - 3 - 1

Work up to about 95% of 1RM

Conditioning:

30 - 20 - 10 -

- Deadlift (155/105)

- Burpees

Cash-Out:

- Not for time - 30 Pull-Ups 

(take your time and work on a good swing and getting full range of motion)

Please post your workout results to comments.