Strength:
Work on your body-weight weakness. This could be an advanced movement like Handstand Pushups or Muscle Ups. Or it could be as simple as Pushups or Pullups. Work on this for 15 minutes.
Conditioning:
15 Thrusters (115# for men/ 75# for women)
Run 400 meters
10 Thrusters
Run 200 meters
5 Thrusters
Run 100 meters
Intermediate: (75/ 55)
Beginner: (55/ 35)
Novice: (35/ 20)
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