01.17.2018
Warm up:
(10:00 Running clock)
Row 200m
10 jumping squats
15 mountain climbers
10 Hanging bar push
15 superman rock
Mobility:
[10:00]
- Anterior Compartment Smash 2:00/
- Front raise + lateral raise (Light DB) 2x 10
Skill:
Every 2:00 minutes for 14:00 (7 rounds)
- 6-10 Toes to bar (or knees to elbow, or high knees (no double kip)
- 30 Double unders
- 6-10 burpees to target
**Goal is to have at least 30-45sec of rest before the next exercise, scale as needed**
Conditioning:
(CAP 20:00)
For time :
40 Alternating DB Snatch (50/35)
40 Abmat sit ups
40 Air Squats
20 Alternating DB Snatch (50/35)
40 Abmat sit ups
40 Air Squats
10 Alternating DB Snatch (50/35)
40 Abmat sit ups
40 Air Squats