27 August 2013

Warm Up:
5 minute ROM

3x10-15
push ups
sit ups
squats
pull ups

Prep Phase:
on the minute*:
burpee

*if less than 10 minutes perform 25 burpee penalty

Strength: 
5x5 RDL
5-3-1 bench press
5x5 clean (power or full)

Conditioning:
off

Supplemental Work: 
mobility