50 Box Step Ups w/ 10# medicine ball (25 each leg)
15 Swings (25#)
50 dumb bell press (25L/25R)
50 Sit ups
800 meter run (divided by two 1 min rests)
50 Sumo deadlift high pull (35#)
15 Swings (25#)
50 Air Squats
15 Swings (25#)
50 One arm Clean 25# dumbbell (25L/25R)
800 meter run (divided w/ two 1 min rests)
300 single rope unders
10 bar clean and jerks (45#)
20 seated dips
Time: 60 mins.
10 bar clean and jerks (45#)
20 seated dips
Time: 60 mins.
ouch is all i gotta say
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