TWO 110915

Monday, 09Nov15  (LIFT Week)

Warm-up

• 5 min Air Dyne Bike – hold 70RPM or >

Endurance – EMOM – 8 min

• 30 Jump Rop Rotations/6 Burpees

or

• 30 DU’s / 3 Burpees

TWO

3rds

• 7 DB / BB Hang Squat Clean Thrusters (w/20> m/30>)
• 8 Box Jumps

300 M Run (after completing 3rds)

3rds

• 5 DB/BB Hang Squat Clean Thrusters (w/25> m/40>)
• 10 Box Jumps

300 M Run (after completing 3rds)

• 3 Hang Squat Clean thrusters (w/30> m/50>)
• 12 Box Jumps

During LIFT week go HEAVY and stay or exceed the suggested weight. DO NOT GO LIGHTER!

Gey Strong, Get Lean and look your best for 2016 !