TUESDAY 11-15-16

Warm up
2 rounds:
1-2 min jump rope /DU
10 pass thrus
10 PVC overhead lunges
10 jump squats
10 superman
20 sec double calf stretch

2 sets w/ empty bar or light weight from rack
5 strict press
5 jerk dips
5 push jerks

Strength:
Strict press
6×3 @80%
Conditioning
8 Rounds at each station 20sec on 10 sec rest
-situps
– KBS 35/53
– box jump (24/20)
– push press (65/95)
-double Unders

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