For Time:
15-12-9-6-3: Handstand Pushups
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (155/105)
1. Assault Bike Conditioning
40 Calories
12 Power Clean and Jerks (225/155)
30 Calories
12 Power Clean and Jerks (225/155)
20 Calories
9 Power Clean and Jerks (225/155)
2. Conditioning
For Time:
100-80-60-40-20: Double Unders
50-40-30-20-10: AbMat Sit-Ups
10-8-6-4-2: Deadlift (315/225)
3. Midline
3 x 12 Glute Ham Raises
3 x 15 Weighted Hip Extensions
3 x 18 Back Extensions (Unweighted)
3 x 21 Med-ball GHD Sit-Ups (20/14)