4.18.2016

Warm Up

Dynamic Drills

Then, In teams of 3 complete 2 sets each of:

  • Partner A – Run or Row 250m
  • Partner B – Jumprope (Singles)
  • Partner C – FLR on floor

Workout of the Day

A. 4 Sets

  • A1: CGBP x 6-8 @ 20X1 – Rest 45-60 seconds
  • A2: Weighted Walking Lunges x 12-16 steps – Rest 45-60 seconds

B. 3 Sets

  • B1: Dips (Rings or Bar) x 6-8 @ 2111 – Rest 45-60 seconds
  • B2: Hollow Rocks/Hold x 20-30 seconds – Rest 45-60 seconds

C. 3 Sets

  • C1: SA Bent Row x 8-10 @ 2111 – Rest 45 seconds
  • C2: Double Under x 40-50 or max reps in 30 seconds – Rest 45 seconds

D.

In teams of 2, complete as many Wallball (20/14 to 10/9 target) as possible in 10 minutes.

 

Leave a Comment

Your email address will not be published.