Wednesday August 3rd 2016

Wednesday!

Warmup:
3 Minutes Double Under Practice
1 Minute Couch Stretch Per Side
2 Minutes Squat Therapy Against Wall
10 Perfect Empty Bar Squats

A.
Three sets of:
Back Squat x 6-8 reps @ 31X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

B.
Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/14 lbs)
15 Pull-Ups

Boom Lite:
Warmup:
Same as above

A.
Three sets of:
Back Squats x 6-8 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

B.
Four rounds for time of:
Run 200 Meters
20 Wall Ball Shots
10 Strict Pull-Ups