7/9/14

Warm Up;
Run, Row, Bike 400 meters

 Workout:

3 Rounds for time of:

20- Double Unders (40 single jump rope)

15- Sit ups w 2 1/2 hose roll ( use 1 3/4 hose roll, no hose roll) example of thruster 
Replace barbell with hose roll!

10 - 2 1/2 inch hose roll Thrusters (1 3/4 Hose roll thruster, no hose thruster)

5 Box Jump Step overs 20' box (Step up on a plate)  Jump up and step down other side of box

Post Workout:

Foam/PVC Roller Full Body
Stretch

#getsome
J.Brahm