WARM UP
5 minutes Double-Under practice; Ten 2 rounds of:
3 Warrior Stretch per hip
15 Broad Jumps
10 Inch Worms
MOBILITY & SKILLS
Hips – Air Squat – Squat Therapy
STRENGHT
Back Squat
3 – 3 – 3 – 3 – 3
Start every 30 seconds
Rest 3′
CONDITIONING
“BLACKJACK”*
For Time
20 Push-Ups, 1 Sit-Ups
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Push-Ups, 19 Sit-Ups
1 Push-Ups, 20 Sit-Ups
Each round consists of 21 reps (aka: “blackjack”) for a total of 441 reps in the workout.
Compare to 31.07.17
