Tuesday 9/5/17

David.jpg

Dynamic Warm-up,  Knee to chest to lunge and twist, Leg swings, Karate kicks,  5-1 Inchworm to push up, PVC’s

3 rounds:

:20 Hollow HS Hold

https://www.youtube.com/watch?v=xmpHx0mvnIs

15 Supinated Grip Barbell Row

15 HRPU

2:00 Banded march (band around ankles and march in place)

Conditioning:

5 RFT:

10 Deadlifts 225/155

6 HSPU Sc:  8 Box

*Can do deficit for more of a challenge

Extra:

Flight Simulator

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Sets of Double Unders

You must stop and reset each set

If you fail a set, you must start that set over and complete it before moving on.