Workouts:
GDF 108
16 Minute Clock:
Ladder 4/8/12/16/20…
Alt Dumbbell Snatch
Med Ball Cleans
Every time you break, complete 100m Shuttle Run
GDF 107
With a running clock:
3 Rounds:
20 Calorie Bike/Row
20 Situps
3 Rounds:
20 Calorie Bike/Row
20 Kettlebell/Dumbbell Push Jerk
3 Rounds:
20 Calorie Bike/Row
20 Situps
GDF 106
4 Rounds:
25 Cleans
800m Run
50 Med Ball Twists (25 Each Side)