January 2018

Strength 3 sets: 8-10 Back Squats @ 21X1 Tempo (Stay between 40-50% of 1RM) Rest :60 20 Russian Kb Swings Rest:60 :45 Side Plank each side Rest :60 Conditioning 3 rounds – each for time: 500m Row 50 Double Unders 20 Lateral Bar Hopping Burpees *Rest 2:00 between each round  

Strength Push Press x 5-5-5-5-5 Conditoning “Grindy” Complete for time: 10 Clean & Jerks (135#/93#) 5 rounds of “Cindy” 10 Clean & Jerks 5 rounds of “Cindy” 10 Clean & Jerks *1 round of Cindy= 5 Pull-ups 10 Push-ups 15 Air Squats