WEDNESDAY 06APRIL16  Warm up 5’ Jump rope  Slow 7 min AMRAP 100m run 10 Goblet squats 10 Ab mat sit ups  Strength 25’ 4x6 sumo deadlift with good from NO ROUNDED BACKS  3x8 barbell good mornings  Conditioning 12’ AMRAP 10 front squat 155/105 200m med ball sprint

WEDNESDAY 06APRIL16

Warm up
5’ Jump rope

Slow 7 min AMRAP
100m run
10 Goblet squats
10 Ab mat sit ups

Strength 25’
4x6 sumo deadlift with good from NO ROUNDED BACKS

3x8 barbell good mornings

Conditioning
12’ AMRAP
10 front squat 155/105
200m med ball sprint