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Thursday, 9/3

Cash Out:¬†Standing Banded Crunches: 3×50

Basics:

Three sets of:

  • Goblet Squats x 8-10 reps @ 30X1
  • Rest 60 seconds
  • Ring Rows x 10-12 reps @ 2111
  • Rest 60 seconds
  • Nose-to-Wall Handstand Hold x 45-60 seconds
  • Rest 60 seconds
  • Double-Under Practice x 60 seconds
  • Rest 60 seconds

Four rounds for time of:

  • Run 200 Meters
  • 20 Wall Ball Shots
  • 10 Strict Pull-Ups

 

Performance

Three sets of:

  • Overhead Squat x 8-10 reps @ 30X1
  • Rest 2 minutes
  • Weighted Pull-Ups x 3-5 reps @ 21X0
  • Rest 2 minutes

Four rounds for time of:

  • 60 Double-Unders
  • 30 Wall Ball Shots (20/12 lbs)
  • 15 Pull-Ups
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