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By 03/10/2010No Comments


Warm Up

Joint Mobility

Light Stretching

2 Rounds of

10 Jumping Lunges

10 Push Ups

10 Jumping Air Squats

Row 250 Meters

Workout of the Day (WOD)

“Jack Hammer”
60 KB Swings 53M/35W
50 Box Jumps 24M/20W
40 Wall Balls 20M/14W
30 Pull-ups
20 GHD Sit-ups
10 Snatches 115M/65W (squat or power)
100ft Overhead Lunge 45M/25W

Skill Work

POSE Drills