9.12.15

A. Strength (Warm up using Hyperextensions and goodmorning 3 sets slow tempo controlled (3 sec descend/1sec  hold/2sec ascend) 8-10 reps

In 10 Min Build a Heavy Not Max Dead Lift

B. Conditioning

For Time 3 rnds

30 mt Handstand Walk
7 Power Snatch 60kg/40kg
6 Ring Muscle ups

C. Finisher

For Time

100mt Sled Push 20kg/10kg
10 + 10 Lunges 40/30kg
80mt Sled Push
8+8 Lunges
60mt Sled Push
6 + 6 Lunges