Tuesday 12/5/17

Tuesday 12/5/17

Record Smashing!!!!

Warmup
Jump Rope 3 Minutes
Hip Mobility Series
10 Downdog Push-ups
20 Alternating Birddogs (hold each rep for one second)
10 Russian Babymakers
10 Hawaiian Squats per leg (hold on to the pull-up rig or a box if necessary for balance)

3x
10 Swings
1/1 Getup
40 yd Waiter Walk R/L

Conditioning

“Stolen Land”

20 Minutes AMRAP

Levels 2-4

5 Swings
5 Toes to Bar
5 Burpees
10 Double Unders

Each round add 5 reps to the Swings, TTB and Burpees, and 10 reps to DUs.

So Round 2 is:
10 Swings
10 Toes to Bar
10 Burpees
20 Double Unders

And Round 3 is:
15 Swings
15 Toes to Bar
15 Burpees
30 Double Unders

L3 – cut DU reps in half if you aren’t good at them
L2 – 20/40/60/etc Single Unders instead of DUs

Levels 0/1
20 Minutes AMRAP

50 Single Unders
5 Hanging Knee Tucks
5 V-ups
5 Burpees
10 Swings

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