WARM-UP:
2 x
10 Shoulder Taps from the High Plank
10 Spiderman Lunges
2 x
10 Push-ups
10 Wall Facing Squats (hands over head. Pause in the bottom of each rep)
2 x
10 Plank Up-Downs
10 Cossack Squats (pause in the bottom of each rep)
STRENGTH:
3 Front Squats + 1 Jerk
*Build to Heavy
CONDITIONING:
At 0:00:
12/8 Calorie Machine + 18 Thrusters @ 95/65
At 3:00:
14/9 Calorie Machine + 15 Thrusters @ 105/70
At 6:00:
16/10 Calorie Machine + 12 Thrusters @ 115/75
At 9:00:
18/11 Calorie Machine + 9 Thrusters @ 125/80
At 12:00
20/12 Calorie Machine + 6 Thrusters @ 135/85
*Score is total time for all intervals
