Workout

FOR TIME

50-40-30-20-10

Double Under

Toe to Bar


*Run 400m After Each Set

Capacity Work

100-80-60-40-20

Single Unders or plate hops

50-40-30-20-10

Sit Ups  

*Run 400m After Each Set

 

23:00 Hard Cap


OPTIONAL SUNS OUT GUNS OUT

3 SETS

Max Set Tempo Push-ups (1111)

Superset w/

Max Banded Tricep Extensions*

-Rest 1:30-


*Attach light band to the rig and go for max set

 

Homework

 CONDITIONING

FRANTASY LAND


21-15-9

Thrusters (95/65)

Pull-ups


Into...


15-12-9

Thrusters (115/75)

C2B


Into...


12-9-6

Thrusters (135/95)

BMU


GYMNASTICS

FOR TIME

15 Rope Climbs

15 MU

15 Def HSPU


-Rest 5:00-


15 Def HSPU

15 MU

15 Rope Climbs

Comment

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