Friday 11-30-18 S

Thursday, November 29, 2018

Warm Up: 

Coaches Choice   
- Upper & Low Back Maintenance  

- Glute Activation & Hamstring Mobility  
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EMOM of Dynamic Drills:  
Min 1: Toe & Heal Walks 
Min 2: Power Skipping     
MIn 3: High Knees 
MIn 4: Butt Kicks
MIn 5: 125m Run 
Min 6: T Push-Ups 
Min 7: Hang & Shrugs 
Min 8: Pause Burpees (1 sec pause in each position)   
Min 9: Ring Rows 
MIn 10: 125m Run  
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Teams of 2/Skill Work:   
40 Simultaneous/Facing PCs (with lightweight)  

Every time there's a miscommunication perform:  

- 3 pull ups or 5 burpees each -  

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Grab Jump Ropes.... 

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Strength: 
Every 2 Mins for 10 Mins:    

15-25 Unborken Double Unders (mod: Single Unders)  
3-5 TnG Power Cleans @ 155/105-185/125 
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Workout: 
5 Rounds for time: 

10 Deadlifts @ 155/105       
10 Burpees 
10 Pull Ups (adv. CTB) 
- This is meant to be a fast workout 
 

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