Thursday, April 28th, 2016


A) 60 second side plank

rest 30 seconds

2 rounds per side

B) 5 sets of 3 position power clean

high hang


from the ground

C) EMOM 20

minute 1: 7-12 C2B

minute 2: bike or row

minute 3: 12-20 wall ball 14/20

minute 4: ab-mat sit-ups


A) warm-ups and 1o min run

B) Mobility- calves, quads, and glutes

C) 200M Run

25 burpees

400M run

50 single leg step ups

600M Run

75 wall ball sit-ups

400M run

50 single leg step ups

200M run

25 burpees

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