WARM UP
4 Rounds for time:
20 Double Unders
10 Russian Kb Swing
10 Cal Row
1 Round of Strict “CINDY”
4 Inch Worms
SKILLS & SPECIFIC WARM UP
Kipping – Pull Ups
2 Rounds
2 Pull Ups – 4 Burpees – 6 Sit Ups
CONDITIONING
“BONDY”
AMRAP in 20 minutes
6 Pull-Ups
11 Burpees
24 Sit Ups
If have a west or body armor, wear it #9/6
*compare to 06.06.19
rest 5′ then:
BRING SALLY UP PUSH-UPS TEST
TODAY TWO TRAINING SESSION: 17.30 – 19.15
WARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Clean & jerk, switch hands each rep
10 boot StrappersGoblet
10 Windmill
MOBILITY & SKILLS
20 active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ R leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat
30″ Standing leg swing ( across)
30″ Left leg cadence drill
20 active downward dog / alternate toe touch
20 walking high kick
20 walking quad stretch
20m Skip
20 walking lunges combo
CONDITIONING
0-12 1M Run, Max Box Jump Over #50/40
12-15 – Rest
15-22 800m Run, Max Push Ups
22-25 – Rest
25-30 – 400m Run, Pull Ups
All with a Weight Vest or Backpack #10/6
(If you don’t have a vest: BJ#60/50 – Deficit PU)
ACCESSORY WORK
EMOM 10:
Odd – 5 strict HSPU,
Even – Row 15/12 Cals
