Wednesday 16th December 2015

MOB/ACT: 
2 Rounds of 30SEC each:
Switch Hip Extenders (SHE)
T-Rotation Push Ups (TPU)
Inverted Can-Cans
Glute Bridges
Glute Bridge March
Spot Inch Worms
Squat Pulls

90sec Pass Throughs with stick

3RFT:
5x Pull Ups
7x Push Ups
10x OHS with Stick

1. Conditioning
For time:
15-10-5:
Power Clean, 60/40kg
HSPU
Directly into…
15-10-5:
Hang Power Clean, 60/40kg
Ring Dip

2. Conditioning
A. EMOMx8:
Min 1:  20/16 Calorie Row
Min 2: 5x C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20 Rx2: 3,4,5
Rest 2 minutes
Repeat