Tuesday, May 23, 2017

15 min of Joint prep

Double Under practice x 5 min

A1. Cuban rotations - first set 12 reps, then 6-8 reps x 4 sets

A2. "Khiem Special" x 2-3 reps/leg, or less challenging version is the glute hamstring raise x 5-7 per leg x 4 sets

Rest 60 sec after A2. only.

B. AMRAP in 4 minutes of:

KB Swings x 10 35/55 lbs

box Jumps x 10 24/30"

Rest 4 minutes

AMRAP in 4 minutes of:
 Burpees x 5
 Thrusters x 5 65/95 lbs

Rest exactly 4 minutes

AMRAP in 4 minutes of:
 Double-Unders x 30
Toes to Bar x 30