Thursday 12.31.15

Warm Up:

5 minute amrap

10 air squats

5 strict push up burpees

10 shuttles

Weighted Step-ups:

3 x 5 each side

Single Leg Deadlift:

3 x 5 each side

Pendlay Row:

3 x 10

3 minute amrap

Rest 1 minute

5 minute amrap

rest 2 minutes

7 minute amrap

*Start at the beginning each amrap

10 hang power cleans (135/95)

15 box jump overs (24/20")

20 Russian kb swings (70/53) (eye level)

25/20 push ups (males: 25/ females: 20)

30 hollow rocks

Post Workout: Stretch & Mobility


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