10-17-2017

Warm-Up:

2 Rounds:

200m Jog
5/side Spiderman and Reach
10 Pushups
10 Overhead Squats
Plank Hold :20 right, :20 left, :20 Forward

Strength:

Power Clean:

Build to heavy single for the day.

Conditioning:

3 Rounds:
75 Double Unders
50 Air Squats
15 Power Cleans (135,95)

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10-16-2017

Conditioning:

E.M.O.M x 12 mins (4 rounds)
Minute 1: 7 Push Jerks (135,95)
Minute 2: 25 Abmat Situps
Minute 3: Max Calorie Row

Rest 5 Minutes

Every 5 Minutes x 3 Rounds

800m Run

Any time remaining in the 5:00 window after each completed run is rest.

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