Monday 5.16.2016

Strength

12 sets Every 30 Seconds 2 Deadlift @55%

Conditioning

8  min AMRAP

20 KB Swing 53/35
10 KB Box Step over 53/35, 24/20

Finisher
3 x 15 Weighted Squat Jumps (stay above parallel and jump for height)

Competition
5 x 100m Sprint
*rest as needed

Beginners’

Strength

10 min EMOM  2 Deadlifts (light)

Conditioning

8 min EMOM

10 KB Swings
10 Box Step Overs

Finisher
3 x 10 Weighted Squat Jumps (stay above parallel and jump for height)