1.11.2016

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds of:

  • Seated Wallslide x 10
  • KBS x 10
  • T Push Up x 10

Workout of the Day

A. 4 Sets

  • A1: Push Press x 8 – Rest 45-60 seconds
  • A2: Double Under x 40-50 OR max reps in 40 seconds – Rest 60 seconds
  • A3: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds

B. 3 Sets

Against a 4 minute clock:

  • Row 500m
  • KBS x 25 (53/35)
  • Double Under x max reps in time remaining

Rest 4 minutes between

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