31 March 2011
"He gives power to the weak. He increases the strength of him who has no might."
Warm up with 10 minutes of jumping rope; mix in variables of double-unders, cross overs, single foot, and running.
10,9,8,7,6,5,4,3,2,1 Reps of:
Renegade man-makers 35/20 lbs. dumbbells, for even number rounds
Frog Complex 75/55 lbs., for odd number rounds
Notes: 1 Rep of renegade man-maker = hang clean, push press, drop to push up position, push up, row, push up, row, jump to standing. The frog complex is completed by doing a power clean, thruster, then a back thruster and then returning the weight to the ground for 1 rep.