Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- Seated Wallslide x 5 @ 3030
- T Push Up x 10
- SA KBS x 5 per
Workout of the Day
A. 5 Sets
- A1: CGBP x 3-4 @ 20X1 – Rest 60 seconds
- A2: Hollow Body Flutter Kicks x 30-45 seconds – Rest 60 seconds
B. 3 Sets
- B1: Supinated Ring Row x 8-10 @ 2111 – Rest 60 seconds
- B2: Double Under x max reps in 30 seconds – Rest 60 seconds
C. In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of:
- KBS x 15 (53/35lbs)
- Burpee Box Jump or Step Over x 10 (24/20″)
- Run 400m
