1st Quarter
*Clean
a) 8 @ 70%
b) 6 @ 75%
c) 6 @ 80%
d) 5 @ 85%
e) 4 @ 90%
f) 3 @ 95%
*Supermans 6 x 10 (After each set of cleans!)
2nd Quarter
a) DB Lunges 3 x 10 *5 each leg (Progress each set)
b) Reverse Hypers 3 x 12
c) Jump Ropes 3 x 50 (Both, Right, Left)
3rd Quarter
a) DB Snatch 3 x 10 (5 each arm)
b) DB Military Press 3 x 12
c) Hanging Leg Raises 3 x 15
4th Quarter (Finisher)
*Ab Flutter Kicks (Straight Legs, 6 inches)
* 40 seconds work, 25 seconds rest
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