Tim 141023

Warm-up

Part I:  Strength

*One rep of the Dumbbell Complex = 3 Rounds

Start from the plank with dumbbells in hands

Right Arm Row

Push-Up

Left Arm Row

Push-Up

Jump to standing

Dumbbell Clean

Front Squat x 2 reps

Any Press x 2 reps

In Between Sets 10 GHD Back Extensions

Part II: Longest 10 Minutes Conditioning

4 Minute Row Max (Cals)

3 Minute Air Dyne Max (Cals)

2 Minute Burpee Box Jump Overs

1 Min Max Air Squat