Monday

Aerobic Work:
10-1 of:
Alt CrossBody DB Muscle Snatch
Tall Kneeling to Standing (db's by your sides)
GHD Bk Ext
*Run 200m on Air Runner b/t sets

Strength Work:
Gymnastic Warm Up:
8 min AMR:
Hip To Rings; 3-5 reps
Single Arm Plank – 15 sec/side
Candle Sticks X 8-12
+
A.  Every 45 seconds X1 reps - Power Cleans & Jerk - 10 sets – small build
B.  Back Squat – 2,2,1,1,1 - last single should be heavy. not a new 1RM
+
AMR: 12 minutes:
6 C2B
8 Burpees
10 Alt. Jump Lunges (5R/5L)