9.18.2015

Warm Up

Jumprope 3 minutes

Dynamic Drills

Workout of the Day

A.

Complete as many Double Unders as possible in 2 minutes

B.

L Sit for as many seconds as possible

C.

Complete as many Strict Pull Ups as possible in 1 unbroken set

D. 3 Sets

  • D1: Push Press x 2-3 – Rest 60 seconds
  • D2: Double Under x max reps in 30 seconds – Rest 60 seconds
  • D3: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds

E.

Complete as many reps as possible in 7 minutes in the ascending ladder of:

  • Thruster x 3 (95/65)
  • Bar Facing Burpee x 3
  • Thruster x 6
  • Bar Facing Burpee x 6
  • Thruster x 9
  • Bar Facing Burpee x 9 ….. and so on until time expires.

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