09 Jan 2013

Warm Up:
3 rounds of 10 Tuck Jumps/3 Burpees
10 Leg swings (hip opener) each leg (front and back swing, side to side swing)
3 x 5 Pistols (each leg)
Shoulder mobility (dowels/bands)
3 x 5 Reverse (slow descent) pull ups

Two rounds for time:
100 Double Unders
30 Ring Rows
30 Power Cleans (50%)
30 Toes to Bar
30 Front Squat (Same bar as power cleans)