Speed work:

Choose one:

Run for meters, Bike for calories, Row for calories

45 seconds on, 45 seconds off – 10 rounds

 

Conditioning:

“Down and Back Chipper”

50 Box Overs (24/20″)

25 Toes-2-Bar

50 Wall-Ball Shots (20/14) @ (10/9′)

25 Ring Dips

50 Wall-Ball Shots

25 Toes-2-Bar

50 Box Overs

 

For Time

21:00 Time Cap

Compare to Friday, 08 July 2016

 

Flexibility/Mobility:

Quad Smash – 2:00/leg

Overhead Distraction – 2:00/side

Hamstring Floss – 2:00/leg

 

 

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