Strength & Conditioning:
A.) On a Running clock…
6-8 Push Press
Max Effort Weighted Hanging Knee Raises
Rest 90sec. Repeat For 4-5 Total “Working” Sets.
In Teams of 2:
Max 200m Sprints
(Switching every time, one person running at a time)
Optional Extra Credit: (Pick Only 1)
1.) 5min. of Max Kipping HSPU’s
2.) 5min. of Max Strict HSPU’s
3.) 5min. of Max Distance Handstand Walk
100 Double Unders
Max Rounds in remaining time…
21 American KB Swings 53/35lb.
Rest 2min. Repeat 4 Times Total (36min.)
Start where you left off on the swings and pull-ups each round. If you’re really fast on the run and double unders, maybe bump up to a 70/53lb KB to slow you down a little.
Da Daily D:
20 minutes to get as far as possible…
Alt. DB Snatches 45/30lb
Single DB Thrusters (hold the DB between both hands or do half holding the DB on one side and the other 1/2 of the reps on your other side.)
Full Body Aesthetics: Day 18 Cycle 7 REST DAY