121016

Saturday, 10Dec16

Warm-up:

30 seconds of:

  • Med Ball Overhead Chop
  • Med Ball Rotation
  • Med Ball Left Side Chop
  • Med Ball Right Side Chop
  • Med BallSquat & Push
  • Med Ball Rear Lunge w/Overhead Swing
  • Med Ball Crunch w/ Ball Tap
  • Med Ball Push-ups

Partner Ab Routine: 4 minutes

Plank /20 V-ups, R Side Plank/ 15 Russian Twist, L Side Plank/ 15 Rev Crunch

 

Endurance: 10 min

Unbroken Double Unders

10 -15 – 20 – 25 -30 – 35 – 30 -25 -20 -15 -10

Unbroken Jump Rope

45 sec – 1 min – 1:30 min – 2 min – 1:30 – 1 – 45 sec

* The Rope must STOP between sets. Break a set and restarted the set

 

Workout: Minimum 5 Rounds

  • 15 Kettlebell Swings
  • 10 1-Armed Dumbbell Thrusters

Try to Run the Table:

Starting Weights (20/10)

Stops (10 / 15 / 20 / 25 / 30/35 /40/45/ 50 )

* Repeat a weight if necessary.

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