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Friday: 29 September 2017

Warm Up

10 Cals Bike

5 Push Ups

5 Each Arm - 1 Arm KB Swings

5 Each Arm Waiter Squats

x 2

Barbell Cycling Warm up

5 Hang Power Cleans + Front Squats

5 Hang Cleans

x 2 Rounds (Start with bar then add weight each round)

Olympic Lifting -

Every 90 Seconds x 12 - Build to a Heavy

5 Power Cleans @ 185/115LBS

Strength -

25ft Overhead Lunges x 3 AHAP

Gymnastics -

20 Pike Ups

10 Barbell Roll Outs

1:00 DBall Hold 150/100

x 3

Conditioning

15 Overhead Squats @ 135

10 Pull Ups

15 Bar Facing Burpees

3 Rounds

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