Tuesday – 3-27-18

Warm up: 2 rounds
10 bench leg raises
GHD shoulder stretch
run 200m

Skill: T2B
EMOM 16 min
even: 6 T2B
odd: 10 GHD sit Ups

Workout:
10 Double Unders
10 KB Swings (American)
10 Wall Balls
20 Double Unders
20 KB Swings
20 Wall Balls
30 Double Unders
30 KB Swings
30 Wall Balls
20 Double Unders
20 KB Swings
20 Wall Balls
10 Double Unders
10 KB Swings
10 Wall Balls

Thursday – 3-29-18

Warm up: 2 rounds
ME Pull up hold
15 slow s-back extensions
row 2oom

Skill: Rope Climbs
Every 90 sec for 8 rounds
2 rope climbs

Workout: “JT”
21-15-9
HSPU’s
Ring Dips
Push Ups