Saturday, August 25, 2018

10 min of joint prep

 2 Rounds

A1. First progression of handbalancing sequence x 1 length (change feet)

A2. cossack locomotion x 1 length (change direction)

B. TGU x 5/side x 3 sets; rest 2 minutes

C. 4 ROunds for Time:

     Farmer Carries x 100 meters 70 lbs/110 lbs

    Alternating DB power Snatch x 20 35/55 lbs

    burpees x 15

   

   

4 Rounds

Double KB Rack Position squats x 20 reps, and then last 3 sets 16 reps (light enough that you can do your reps in a row. Last few reps should be challenging. Go up in weight for the 16 reps

Rest 30 sec

push ups x 8/12 reps

Rest 60 sec.

C. double unders x 30 sec of work:30 sec of rest x 10 sets