OTF:
15 min run: Variable speeds and inclines
15min row: 15 strokes + 15 ground to OH press med ball squat (decrease by 1 rep each set).
Weight floor: 25/20/15/10 reps
KB swings
Pull ups
Dips
After each round – 5ea arm KB snatch
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OTF:
15 min run: Variable speeds and inclines
15min row: 15 strokes + 15 ground to OH press med ball squat (decrease by 1 rep each set).
Weight floor: 25/20/15/10 reps
KB swings
Pull ups
Dips
After each round – 5ea arm KB snatch