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25
Mar

Wednesday March 25
Pre Warm Up (on your own):
Foam Roll Glutes, adductors, lats/triceps, traps
A. Warm Up
Run 100m (end of white fence and back)
40 Air Squats
30 Push Ups
20 Sit Ups
10 C2B Pull Ups
B. Strength
Every two minutes for 8 minutes:
7 Back Squats @ 65%
15 Jump Squats *L2 10 reps
C. Weightlifting
Every 90 seconds for 12 minutes:
2 Clean Pulls + Clean + FS start @60% and add 5 to 10lbs every round
D. Conditioning
3 Rounds
15-12-9 Thrusters (135/95#)
Run 100m

then…

15-12-9
Squat Cleans (135/95#)
Burpees over the bar

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