3 Mile Fire

Endurance Workout
WU/JMx 10min
30" each exercise no rest between
Round 1           Round 2
2HS                 Ducking Drill
Jump Squat      Sprawls
Armbar            High Pull L
Dead Clean      Bicycle
Push Press L    High Pull R
Dead Clean R  Rocking Chair
Push Press R    Dead Snatch L
Ducking Drill    Lunge to knee grab
Clams              Dead Snatch R
H2HS              Lunge to knee grab

Round 3                      Round 4
Rocking Chair Press    H2HS
Jump Squat                 Snatch to OH squat L
Hindu Push-up            Lunge to knee grab L
Windmill L                  Snatch to OH squat R
HIndu Push-up            Lunge to knee grab R
Windmill R                  High Pull L
Deck squat                 1/2 TGU L
Figure 8 to hold          High Pull R
Mt. Climbers              1/2 TGU R
Clams                         Mt Climbers

Round 5
2HS
Push ups
KB Rocking chair press
Figure 8
Push Press L
Figure to hold
Push Press R
Fighters 8
Swing L
Swing R

Food:
Breakfast Scrambled eggs w/ broccoli, mushrooms and onions mixed with blueberries and walnuts
Snack-Banana and strawberries
Lunch-Coconut curry chicken and avacado
Snack-Apple, carrot and raisons
Dinner-Spinach and strawberry salad and burger.