Monday, July 24, 2017

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 10 Dips
- 15 Pull-Ups
- 20 Sit-ups
- 25 Mountain Climbers

- 30 s Sampson Stretch

Conditioning 1:
- 100m Burpee Broad Jump

Strength:

10 m EMOM

- 2 Weighted Walking Lunges in 1st Minute (95#/65#)

- 4 WWL the 2nd Minute

...

- 18 WWL in minute 9 

- 20 WWL in minute 10

Conditioning 2:
4 Sets Tabata of:
- Squats
- Hollow Rocks
- Kettle Bell Swings

- Push-Ups