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TUESDAY 170801

Warm-up:

Individual…

Skip Rope 2 Minutes

15 Leg Swings

Accumulate 30 KB Swings

Group…

3 Rounds of…

Row 250

10 Push ups

10 Squats

Review Movements

 

Fitness:

Against a three minute running clock, complete:
350/300 Meter Row
Jumping Lunges or Alternating Reverse Lunges x Max Reps

Rest 3 minutes, and then…

Against a three minute running clock, complete:
30/20 Calories of Assault Bike or Row
Stationary Dips x Max Reps

Rest 3 minutes, and repeat both portions twice more – 36 minutes total, 18 minutes of work.

 

Performance:

Against a three minute running clock, complete:
350/300 Meter Row
Double-Unders x Max Reps

Rest 3 minutes, and then…

Against a three minute running clock, complete:
30/20 Calories of Assault Bike or Row
Strict Handstand Push-Ups x Max Reps

Rest 3 minutes, and repeat both portions twice more – 36 minutes total, 18 minutes of work.

 

Mobility:

Mash Quads

Banded Hamstrings

Couch Stretch

LAX to Pecs and Shoulders

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