Warm up: Barbell bear complex: Using an empty bar or pvc pipe...Complete 5 Rounds of 5 Reps:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press
Each rep will be a power clean, to a front squat, to a push press, to a back squat, to a push press. Repeat 4 more times to complete 1 round. Repeat for 5 rounds total.
CONDITIONING: "Jackie"
Row 1000 meters
50 Thrusters (45#)
30 Pull ups
then do "Fab Abs"
30-25-20-15-10
Weighted sit ups(25/35/45)
renegade rows
Russian twists
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