Wed, Dec 10, 2014

Warmup
2 rounds:
• 200 m Run
• 10 Air Squats
• 10 Inch Worms

1 round:
• 90 sec Spiderman Lunge Hold Right
• 90 sec Spiderman Lunge Hold Left
• 90 sec Pigeon Pose Hold Right
• 90 sec Pigeon Pose Hold Left

Strength
Front Squat
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Clean & Jerk
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Core
3 rounds of:
• 20 sec Side Plank Hold Left
• 10 sec Rest
• 20 sec Plank Hold
• 10 sec Rest
• 20 sec Side Plank Hold Right
• 10 sec Rest
• 20 sec Plank Hold
• 10 sec Rest

Conditioning
For time:
• 100 Double Unders
Then 15, 12, 9 reps:
Kettlebell Swing 53/35#
Clean & Jerk 115/75#