15.12.15

A. Warm up mobility for Hips and Crossover symmetry 10 min

B. Strength/Skill

In 10 Mins Practise

Strict Toes to bar 5-10 reps
Handstand Balance

C. Conditioning

For Time

30 Toes to bar
15 Thrusters (70-60kg/50-45kg)

Rest 2 min

20 Toes to bar
25 Thrusters (60-50kg/40-35kg)

Rest 2 min

15 Toes to bar
30 Thrusters (45-35kg/30-25kg)

D. Intervals

6-5 sets of

300mt Run + 15 Burpees

Rest 90 sec between sets


E. Grip work 3-5 min