05-30-14

A.

Group joint warm up

5-10-5

Burpees

KBS

Toes to Bar

 

B.

15 min

Work up to a 1 rep max clean & jerk (full squat)

 

C.

8 Tire Flips

80 Air Squats

800m run

-Rest 2 min

6 Tire Flips

60 Air Squats

600m run

-Rest 2 min

4 Tire Flips

40 Air Squats

400m run

 

D.

5 min stretching focus on hamstrings, quads and calfs.

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