Thursday, July 21st 2016

Warm-Up:

Inchworms x 10m

Walking Squats – 10m Forward/10m Reverse

Push-Ups – 2 x 10

Goblet Squats – 2 x 10 – 16kg/8kg

Sit-Ups – 2 x 15

 

Movement Prep:

Equipment Set-Up and Movement Practice

 

Strength/Conditioning:

IWT

3 Rounds:

10 x Jump Squats – 75/43

2:00 Row for Max Meters

2:00 Rest

5 Minute Intermission

3 Rounds:

10 x Dips/Ring Dips

1:00 Assault Bike for Max Calories

Rest :90

5 Minute Intermission

3 Rounds:

20 x Hanging Knee Raises

10 x Burpees

20 x V-Sit Kickouts

10 x Dumbbell Romanian Deadlift