Tuesday, July 19th, 2016
Included in warmup...
Assault Bike and Row 10 by 100M/15 Cal
Partner Up. Your rest is their row/bike. You should be biking/rowing at about 85% effort level.
Skill
Over Head Squats or Handstands, you pick. First things first, do some extra shoulder stability drills and mobility work.
Workout of the Day
3 Minute Rounds
Run/Row 100 Meters
Max Rep Sit-Ups
Run/Row 200 Meters
Max Rep Wallballs
Run/Row 100 Meters
Max Rep Russian Twists
Run/Row 200 Meters
Max Rep Ring Dips
Run/Row 100 Meters
Max Rep Sit-Ups
Each workout goes right into the next workout for a total of 15 minutes.
Fitness:
10/14 LB Wallball
Performance:
14/20 LB Wallball
Competition:
20/30 LB Wallball