12.20.2016

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds of:

  • Wall Walk x 2 SLOW
  • Box Jump/Step Down x 4
  • SA KBS x 6 per

Workout of the Day

A.

10 minutes @ 85% of:

  • Row 15 strokes
  • HSPU x 10 OR Max reps in 45 seconds.
  • Box Jump Over x 5 (24/20″)

Rest/Walk 5

10 minutes @ 85% of:

  • Power Clean x 3 @ 65% of 1RM
  • Bar Facing Burpee x 6
  • Wallball x 12 (20/14lbs to 10/9′ target)

Rest/Walk 5

10 minutes @ 85% of:

  • Double Under x 30
  • KB Snatch x 12 – (6 per @ 53/35)
  • TTB x 9

 

 

 

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