1.15.2016

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds of:

  • Dislocate x 10
  • Scap Pull Up x 10
  • Alt Step Up x 10

Workout of the Day

A. Complete as many Double Unders as possible in 3 minutes

Rest 2 minutes

B. Every 2 minutes, for 6 minutes (3 sets):

  • Dumbbell Walking Lunge x 20 steps @ 10X0

Rest 2 minutes

C. 

Complete as many rounds and reps as possible in 5 minutes of:

  • Double Under x 30
  • Pull Up x 10 (CTB if possible)

Rest 2 minutes

Complete as many rounds and reps as possible in 5 minutes of:

  • Power Snatch x 7 (75/55)
  • Burpee x 7

Rest 2 minutes

Complete as many rounds and reps as possible in 5 minutes of:

  • Toes to Bar x 7
  • Box Jump Over x 7 (24/20″)

 

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