Friday

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The 7's warmup

A)Skill -  Row and Double unders

**1/2 of group does 7s warm up other Practice Double or Triple Unders

B)
4 rounds

500m row (Rd  1 and 3 )  / 50 Double unders alternate each rd (Rd 2 and 4 )
15 Back rack lunges 95/65
15 Rings dips
15 Sits up or GHD sit ups  (Rd 1 and 3 ) / Shoulder To Overhead (Rd 2 and 4 )


** Rx Must Muscle up into Ring Dips
** Weight Must be the same for lunges and S20 Overhead
RX+ is 115/75

 

 

Dan Shrum