March 2, 2015 admin

03/02/15

30mins at a conversational pace

10mins:
10 Med-Ball Chest Throws
300m Row
:30 Boat Pose
+
10mins:
10 Russian KB Swings
5 40′ Down and Backs
20 Sit Ups
+
10mins:
40/30/20 Airdyne Calories
20/15/10 DB Clean and Press


Competitor’s Program

1. 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk – build to heavy single in 15mins

2. 3 Sets @ 85%:

10 Row Calories
15 Burpees
20 Unbroken Wall Balls 20/14 10’/9′
6mins Rest


“Try to be like a turtle – at ease in your own shell.” – Bill Copeland

Agile 8 Warm Up

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