1:30/1:00/0:30 of each @ increasing pace
1) Row
2) Run
+
2-3 rounds
5 Inchworms
5 Jefferson curls
10 Scapular push-ups
10 Reverse lunges, alternating
+
2 rounds
20 Speed rope skips
8 Handstand shoulder shrugs
8 Hand to hand KB swings
3 Handstand wall walks to a plate
+
Build to workout weight for DB movements
* Practice a few sets of double-unders, burpee pull-ups, shuttle run turns and wall walks between sets
+
@ workout weight
10/7 (cal) Row
5 DB Push presses
25 Double-unders
5 Burpee pull-ups
– Rest 0:30 –
5 Shuttle runs
8 DB snatches, alt
3 Wall walks
10m DB Walking lunges
* 1 shuttle run = 25’/7.62m out + 25’/7.62m back.