Warm up 12 min:
1 arm KB Swing right
1 arm KB Swing left
Figure 8 right
Figure 8 left
Clean & Press right
Clean & Press left
Halo right
Halo left
Right lunge
Left lunge
Snatch right
Snatch left

Job Specific
1) 4 rounds:
8 x Front Squat
15 x Sit Ups

2) For time:
Weighted 1 mile run
120 x Squats
60 x Push Ups
30 x Pull Ups
Weighted 1 mile run

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s