Thursday, July28, 2016
A. Three rounds of the following:
1:00 front plank (weight encouraged)
0:30 rest
1:00 Chinese plank (weight encouraged)
0:30 rest
1:00 KB oblique side bends (30 seconds per side)
0:30 rest
B. Every 3:00 for 18:00 (6 rounds)
Rounds 1, 3, 5:
Row 250 meters
30 double-unders
10 ball slams (30/20) (use mat under ball)
Rounds 2, 4, 6:
Run 200 meters
12 box jumps (24/20)
10 toes-to-bar
>> On-Ramp
Halve reps, row and run
C. Mobility
Coaches choice