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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]

  1. Anterior Compartment Smash 2:00/
  2. 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

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