December 3 2014

Conditioning:

With a continuous running clock perform:

20-15-10

Box Jumps

Push Press 115/75

Toes to bar

at 10:00 Begin:

20-15-10

Jump Squat 

Russian KB Swing 72/53

Sit Ups

**Max effort for each triplet, the faster you finish the more rest you'll get 

Strength:

Bench Press

6-5-4-3-2-1