Warmup
• 400 m Run
• 3 Rounds of “Cindy”
• 30 Wall Ball Shots 20/16#
Core
3 Rounds of:
• :20 Roll to Candle Stick
• :10 Rest
• :20 Sit Up to Pikes
• :10 Rest
• :20 Hollow Rock
• :10 Rest
Strength
• 12 min Snatch work
• 12 min Clean & Jerk work
Conditioning
Tabata (8 rounds of :20 work, :10 rest):
• Air-Bike
• Battle Ropes
• Rower
• Ski Erg
• Heavy Rope Swings