NOTE: Donna Lee is coaching @ 17:30.
WARMUP
400m run
15 air squats
15 pushups
15 situps
15 Overhead Squats with barbell
15 pullups
15 back extensions
STRENGTH
Pullups 5 x max reps
-if you are using assistance band, go for 10-12 reps per set
-if you are performing more than 10-12 reps, add weight
Rest appropriately between sets
CONDITIONING
20, 15, 10, 5 reps of:
Thrusters 95/65
Knees to Elbows
(do not worry about time, execute each rep perfectly. Add weight to each round as reps get less)
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