10 MINUTES STRETCHING
ON CABLE MACHINE - USE ROPE HANDLE FOR O GOSHI (LARGE HIP THROW) X 8 REPS EACH SIDE
30 LB KETTLEBELL SINGLE ARM SNATCH X 10 REPS EACH ARM
400 METER RUN
STRAIGHT LEG DEADLIFT X 10
EXPLOSIVE PUNCH ON BAR WITH 45 LB PLATE (PUSH FROM CHEST; BOTTOM OF BAR IS SET IN ANOTHER PLATE) X 8 REPS EACH ARM
400 METER RUN
25 SWISS BALL CRUNCHES
10 SWISS BALL SQUATS AGAINST THE WALL
400 METER RUN
REPEAT 2 MORE TIMES
ON CABLE MACHINE - USE ROPE HANDLE FOR O GOSHI (LARGE HIP THROW) X 8 REPS EACH SIDE
30 LB KETTLEBELL SINGLE ARM SNATCH X 10 REPS EACH ARM
400 METER RUN
STRAIGHT LEG DEADLIFT X 10
EXPLOSIVE PUNCH ON BAR WITH 45 LB PLATE (PUSH FROM CHEST; BOTTOM OF BAR IS SET IN ANOTHER PLATE) X 8 REPS EACH ARM
400 METER RUN
25 SWISS BALL CRUNCHES
10 SWISS BALL SQUATS AGAINST THE WALL
400 METER RUN
REPEAT 2 MORE TIMES
This was a hard one. I tried to maintain between 6.5 and 9 mph on the treadmill. This was a good one to get back in shape and get ready for spring/summer submission tournaments.
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