Mon 020116
Rest day Gym Closed today
Fri 021216
Row 2K 50 Wall-ball shots Row 1K 35 Wall-ball shots Row 500 meters 20 Wall-ball shots
Thu 011216
Rest Day Mobility Skill:Clean & Jerk Catch up Day
Wed 301116
Run 400 meters 30 sit-ups 30 Hip extensions Run 400 meters 25 sit-ups 25 Hip extensions Run 400 meters 20 sit-ups 20 Hip extensions
Tue 291116
30 DB Snatch L Arm 30 DB Snatch R Arm 5 Rope Climb 20 DB Snatch L Arm 20 DB Snatch R Arm 5 Rope Climb 10 DB Snatch L Arm 10 DB Snatch R Arm 5 Rope Climb
Tues 291116
Dumbbell snatch 30 left, 30 right 5 Rope-climb Dumbbell snatch 20 left, 20 right 5 Rope-climb Dumbbell snatch 10 left, 10 right 5 Rope-climb