WARM-UP
3-4 SETS (8:00 CAP)
10 Alt. Samson Lunges
10 Groiner w/ thoracic rotation
10 Push-Up to Pike 10 Bootstrappers
SKILL
3 SETS FOR QUALITY
3/3 DB or KB Turkish Get- Up/Down*
20 Alt. Sit-Thrus
*Full Movement is to Standing Position and Back Down
(No Measure)
WORKOUT
ON A 6:00 RUNNING CLOCK*...
40 Sit-Ups
60 Wall Balls (20/14) *
*Both male and female are to a 10ft height
-Rest Remaining Time Until Start of Next Set-
ON A 6:00 RUNNING CLOCK*...
40 Sit-Ups
40 Burpees
-Rest Remaining Time Until Start of Next Set-
ON A 6:00 RUNNING CLOCK*...
40 Sit-Ups
60 Wall Balls
*Complete work in the Sets in any order or rep breakdown, athlete's choice.
(Score is for Time for Each Set)