Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds
- Wall Walk x 3
- Wallball x 6
- KBS x 9
Workout of the Day
10 minutes @ 85% of:
- HSPU x 5 OR Wall Walk x 3
- Double Unders x 20
- Run 250m
Rest/Walk 5 minutes
8 minutes @ 90% of:
- Hang Power Clean x 5 @ 60% of 1RM
- HR Push Ups x 10
- Row 15 Strokes
Rest/Walk 5 minutes
4 minutes @ 95% of:
- Wallball x 7 (20/14)
- Burpees x 7
