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Friday: Dec 1, 2017

December 1, 2017

Warm Up

10 Cals Bike

5 Push Ups 

5 Each Arm - 1 Arm KB Swings 

50ft Bear Crawl

 

x 2 

 

 

Strength - 

Snatch 

3 x 2 @ 80% 

 

Clean 

3 x 2 @ 90%

 

Gymnastics - 

 

25 Pike Ups

12 Barbell Roll Outs

25 Hollow Rocks 

1:10 DBall Hold  150/100

 

x 3 


Conditioning 

60 cals bike 

rest 5 minutes 

1200 m Row 

rest 5 minutes

1200 m Run