1/19/15
5-10 warm up : Bike / Run / Jump Rope ect
Core: 12 x 4 sets
Sprinters ( 6 each side)
Hip Crank ( 6 each side)
Bird Dog ( 6 each side)
Strength 5 sets of the following
DB Snatch x 6 right side
RDL sgl leg x 6 right side
OHL x 6 lunges with DB over head DB in Right hand
Burpee x 6
Then repeat the same thing on the left side
Note: that equals one Round after completing each side
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