Monday 12.12.16

pick one...
row 500
run 400
bike 2 min

3 rds
10 jumping jacks
10 high kicks
10 squat jumps

then
3 rds
5 air squats
1 inch work

Clean -1 set = Hang Pull, HPC, HSC - 6 sets from lite to moderate weight THEN... 4-6 singles establishing max lift

10 Min
5 C & J
3 BBJO

[135/95, 115/75, 95/65, 75/45]

Core/Stretch
3rds
10 bridge
20 k2e sit-ups
30 sec plank (optional - alternate leg raises)