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Tabata Jump Rope 8xs:
:20sec of Work
:10sec of Rest
Notes: Jump Rope is any variation.
2xs:
10ea OH Plate Walking Lunge
10 Scap Push Ups
10 Kip Swing
10 Tempo Wall Squats (3-3-1)
10ea Single Arm KB Swing
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
24/20
35/26
45/35
20/14
Sub Barbell Good Morning for Extensions
35 Box Jump (20/14)
35 Jumping Pull Up
35 Swings (35/26)
50 Walking Lunge Steps
35 Knees to Elbow
35 Push Press (45/35)
35 Barbell Good Morning
35 Wall Ball (20/14)
35 Burpee
50 Single Under
1x:
2min ea Smash Calves
1x:
3min Straddle Stretch
