08-19-16 Friday

Skill:

  1. Warm up: Arms Out/Chest Out 3sx10r
  2. Y-T-A 3sx8r (all 3 is 1 rep)
  3. Negative Pushups 3sx8r (5 second negative/5 second hold at bottom)

http://www.shape.com/fitness/workouts/pushup-progression-workout

Strength:

  1. KB Slingshot 3s8r/side
  2. KB Racked Reverse Lunge 3sx8r/leg
  3. KB Suitecase Row 3sx8r/side

Conditioning:

2 Partner Teams

5 Rounds (each partner) of:

  • 10 Burpees
  • 20 Wall Balls
  • 30 Plank Jacks

5 Rounds (each partner) of:

  • 10 KB Cleans (per side)
  • 20 V-ups
  • 30 Sitous

Cash Out: 100 partner MB Situps

One partner works at a time to complete the round while the other partner rests

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