Workout of the Day

1 ROUND :30 EACH MVMT
Single Unders
Banded Pull-Aparts
Tuck Hold

1 ROUND :30 EACH MVMT
High Jump Single Unders
Banded Shoulder Press
Straight Leg Sit-Ups

1 ROUND :30 EACH MVMT
Single Single Double
Banded Pass-Throughs
Abmat Sit-Ups

-into-

:20 Max Double Unders
15 Sit-Ups For Time

PRESSING ANNIE
50-40-30-20-10
Double Under
Sit Ups
10 Push Press @75%BW

P1 Row Drill - Legs / Legs + Hips / Full Stroke
P2 Hip Halo

TEAMS OF 2
1K/900M Row
100 Back Squat (83/61)
200 DB Bench Press (22.5/15)
1K/900M Ski

LANE DRILLS
2 ROUNDS - 10m EACH LANE
Lunge Rotation Knee Hug
Cocky Walk into Light Run
Wall Marching
High Knees
-Shuttle Run back between each lane-

-into-

200m Run

ON A 10 MINUTE RUNNING CLOCK…

Practice:

Strict Toes to Bar

Ball Up

Pull Over

3 ROUNDS
400M Run
21 KB Swings (24/16)
6 Pull Over

1 ROUND :30 EACH MVMT
P1 & P2 Groiners
P1 Air Squats
P2 Up Downs

1 ROUND :30 EACH MVMT
P1 & P2 Boot Strappers
P1 Air Squats
P2 Burpees

1 ROUND :30 EACH MVMT
P1 & P2 Dead Bugs
P1 Air Squats
P2 Burpees Over A Line

0-2:30
20 Front Squats (43/30)
12 Burpees Over The Bar

2:30-5:00
16 Front Squats (61/43)
12 Burpees Over The Bar

5:00-7:30
12 Front Squats (84/56 kg)
12 Burpees Over The Bar

7:30-10:00
8 Front Squats (93/61 kg)
12 burpees over the bar

10:00-12:30
4 Front Squats (102/65)
12 Burpees Over The Bar

BANDED 7's

-into-

1 ROUND :30 EACH MVMT
P1 Dead Hang
P2 Single DB Good Mornings
P1 & P2 Mountain Climbers

1 ROUND :30 EACH MVMT
P1 Scap Pull-Ups
P2 Single DB Deadlifts
P1 & P2 Mountain Climbers

1 ROUND :30 EACH MVMT
P1 Pull-Ups
P2 DB Deadlifts
P1 & P2 Mountain Climbers

6 Rope Climbs
6 DB Farmers Carry Shuttles (32.5/22.5)
21 DB Deadlifts (32.5/22.5)
21/16 Cal Bike
4 Rope Climbs
4 DB Farmers Carry Shuttles
15 DB Deadlifts
15/12 Cal Bike
2 Rope Climbs
2 DB Farmers Carry Shuttles
9 DB Deadlifts
9/7 Cal Bike