10.03.2017

Warm up:

200m OH Dumbell walk (arms are locked overhead), then 3 rounds:

30 sec: Inch worm

30 sec: Alt. Lunges

30 sec: Box dips

Mobility:

1. KB side press (on floor) 2x 10/side

2. Shoulder/Pec Smash 2’/side

Skill/Stamina:

Every 2 minute on 2 minute for 14:00 (7 rounds)

30 Double unders (or 30sec attempt)

10 Strict Press (AHAP, Unbroken or 2 sets max)

5-10 (pick a number that you can stick to for the whole time) Strict ring dips

Conditioning:

Tabata (3x tabata alternating = 12:00)

1. Back Extension
2. Ring Plank hold

3. Alternating MD Ball push up (1 hand on MD ball, other hand on the floor) (Progression is on the knees)