8/18/17

August 17, 2017

Warm-up: Coaches choice ( 10 min )

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CoreWork: 3 rounds ( 9 min )

1 min Hollow hold rock

1 min Bicycle crunches 

1 min Sit-ups

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Conditioning- EMOM 15

Min 1- 15/12 Calorie Row

Min 2- 15/12  Box jumps over 

Min 3- 100 Jump Rope

 

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Strength Conditioning- For Time

 

21 - 18 - 15 - 12 - 9  Burpees

 

50 - 40 - 30 - 20 - 10 Air squats 

 

 

 

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