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Jump Rope 6xs:
:20sec ON
:10sec OFF
Notes: Any jump rope variation.
2xs:
5ea Spiderman w/ Vertical Twist
10 Tempo Wall Squat
:20sec Dead Hang
5 Box Handstand Push Up or DB Z-Press
3 Kip Swing + 1-2 Pull Ups (or best effort)
Barbell Warm Up 1x:
5ea Elbow Rotations
5 Front Squat
5 Strict Press
5 Thrusters
Workout Prime 1x:
3-5 Pull Ups
3-5 HSPU or “Z” Press
6 Thrusters (light)
3 Pull Ups
3 HSPU or Variation
4 Thrusters (workout weight)
3 Rounds for time of:
21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
135/95
Goal: Sub 11 Minutes
3 Rounds
15 Piked Ring Row/Body Row
12 “Z” Press
9 Thrusters (105/75)
Goal: Sub 11 min
Tabata Plate (45/35) Bearhug Hold: 8 rounds of :20 sec of work/:10 sec of rest
3xs:
10-15 Hip Extension
:20sec Hollow Rock
