Warm Up: 2 rounds of
200m run
10x KBS (no higher than 16kg) (5R/5L)
200m run
10x KB Hi Pull (use swing KB)
10x Push up
200m run
20x step up (10R/10L)
200m run
40x jumping jacks
1). The Nor'easter
30 OHS 95#/55#
30 Pull Ups (chest to bar)
30 Power Snatches 95/55#
30 Ankles to Bar
30 Summo Deadlift High Pulls 95#/55#
30 Air Squats
30 KB Swings 24kg/16kg
2) Mobility/Core Circuit :3 Rounds of
20x Suitcases
20x Toe Touches
20x MB side toss (10R/10L)
30 sec superman hold
