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GENERAL WARM UP 5-15minutes
–Jump Rope
–Medball
Jump Rope (any variation) 4xs:
–:20sec ON
–:10sec OFF
1x:
–10 Sumo Inchworm
–10 Medball Deadlift
–5 Medball Squats
–10 Alt. Medball Reverse Lunge
–3ea Stagger Push Up
15-25minutes
–Jump Rope
–Med Ball
–Box
Chipper General Warm-Up Blend 1x:
–4xs :10sec ON :10sec OFF Double Under or Practice
–8 Wall Ball to a low target
–5 Box Jump (step down)
–6 Wall Ball to a high target
–3-5 Burpees
3 Rounds For Time:
-50 Double Under
-40 Wall Ball (20/14)
-30 Box Jump Over (24/20)
-20 Burpee
Goal: Sub 21 min
*Compare to 07/27/20
3 Rounds For Time Scaled Version:
-50 Single Under
-30 Wall Ball (14/10)
-20 Box Jump Over (20/14)
-10 Burpee
Goal: Sub 21 min
*Compare to 07/27/20
Accumulate the following:
50 Box Hamstring Curl
50 Bent Over Fly
50 Scap Push Up
50 Plate External Rotation
