Conditioning:
With a Continuously running clock begin a new round every third minute for a total of 10 rounds of:
25 KB SDHP 53/36
12 Burpees
The two movements should be performed at maximum effort as fast as possible in order to take advantage of the rest between rounds and provide the intended stimulus for the workout. The faster and harder you push, the more rest you will receive, maintain your working times for all 10 rounds and the more fitness you will receive......
Strength:
Increase load through 5 sets of the following complex
3 Strict Press + 2 Push Press + 1 Jerk
(Take it from the ground each time)
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