200 m run (once)
3 rounds or 10 mins of
10 air squats
10 push ups
10 walking lunges alternating legs
Front Squat build to a heavy triple in 15 minutes
Rest 3-4 mins between sets
5 rounds for time
3 thrusters 115# (if not bar us DB or KB in each hand weight is your preference, tough)
6 Handstand pushups
9 box jumps 20-24 in
10-15 mins of Dynamic hip and shoulder stretching
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Please consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experience chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity. Also if you smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this training plan if your physician or health care provider advises against it.If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. If you encounter an injury while performing this plan please seek medical advice before continuing. The use of any information in this program in solely at your own risk.