WARM UP
- 30s machine
- 10 Jumping Squat
- 20m walking lunges
- 20m toes touches
STRENGTH
5 x 5 (in 10mins)
5 sec bottom pause back squat
CONDITIONING : (cap20)
4 RFT:
- 100 Skipping Rope
- 12 Toes to bar / knee raises
- 9 Alternating DB Devil press
* 2mins rest
4 RFT:
- 3 Wall walks / 5 inchworm to push ups
- 6 Pull ups / jumping pull ups
- 9 DB thruster
EXTRA
Core TABATA
:30 sec ON / :15 OFF x 6
- plank
- Alternating v-ups
- Russian Twist
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