Friday, January 6th 2016

Warm-Up:

Jump Rope - 2 x :30 of each

·       2 feet

·       Alternating

·       Side to Side

 

Movement Prep:

Wall Squats – 2 x 10

Wall Lat Stretch x 30 seconds

Thoracic Stretch + Deep Squat x 5

Pillar Bridge w/ Shoulder Tap – 5 x 5 seconds p/side

Elbow to Instep w/ Reach x 3 p/side

Burpee Broad Jump x 20m

 

Strength/Conditioning:

Every minute on the minute for 21 minutes (7 rounds)

Minute 1: 8 x Kettlebell Headcutters

Minute 2: 5 x Burpee Box Jumps

Minute 3: 5-10-5 Shuttle Run

Then:

Rest 2 minutes

Then:

50 Calories on Assault Bike as fast as possible