Monday, March 7, 2016-Workout

Warm-up

Light jog

3 rounds:

-25m high knees

-25m butt kicks

-25m bear crawl

-30s Samson stretch

Strength

Practice squat cleans with a medball

Conditioning

For time:

  25 sit-ups

  50 single-unders

  15 squat cleans, 65 / 45 

  25 sit-ups

  50 single-unders

  13 squat cleans, 85 / 65 lb.

  25 sit-ups

  50 single-unders

  11 squat cleans, 105 / 75 lb.

  25 sit-ups

  50 single-unders

  9 squat cleans, 125 / 85 lb.

  25 sit-ups

  50 single-unders

  7 squat cleans, 145 / 105 lb.

20 min cut off