10 Rounds:
1 minute AMRAP: 5 wallballs + 5 burpees
1 minute rest
*goal is to sprint 100% without pacing...3+ rounds per amrap.
6x8 snatch grip behind neck press
Workload 2
1 minute single under jump rope
30 second hollow body
30 second handstand hold
1 minute single unders
30 second hollow body
30 second handstand hold
1 minute double unders
30 second hollow body
30 second handstand hold
-4 minutes rest-
Tabata intervals (1 tabata =20 sec work/10 sec rest)
4x push-ups
4x russian twists
4x double unders
3x push-ups
3x russian twists
3x double unders
2x push-ups
2x russian twists
2x double unders
1x push-ups
1x russian twists
1x double unders
4x8 Bench Press
3x8 dumbbell pull-overs
3x20 medball v-ups
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