MONDAY WORKOUT

GENERAL WARM UP
STRETCH
​10 PUSH UPS
10 SWING KICKS
10 DRAGON WALKS

METCON 1 
10 MEDBALL FLOOR SLAMS
10 BOX JUMPS
10 INCH WORMS
3 ROUNDS - 30 SEC REST EA ,ROUND

​EMPTY BAR 
3 POS - CLEAN 
 3 POWER CLEAN 
3 STRICT PRESS
3 PUSH JERK
3 SPLIT JERK

STRENGTH WORK 
CLEAN AND JERK 
5 X 5 

METCON 2
35DU'S OR 70 SINGLES
20 SIT UPS
15 DEADLIFTS 95/135#

3MIN ON- 1 MIN OFF
​3 ROUNDS
​60-80%