Warm Up:
400m row or jog
200m ski
100 Plank Shoulder taps
50 Flutters
25 Push ups
work to a heavy 5 Bench press
4 sets: 5 Bench Press….Superset W/
20 Banded Tri cep pull downs
-rest as needed between sets-
Performance:
In Tabata format complete the following reps…(20 on/ :10 off)
30 Back squat (155/105)
30 sec transition
60 Pull Ups
30 sec transition
80 wallballs
30 sec transition
400 Jump Rope
Fitness:
10 Rounds:
10 Air Squat
10 Ring Row
10 Push Up or Floor Press
10 Sit UP