Movement Prep:
Wrist Series
Warm Up:
8 Min E2MOTM
- 10 See Saw Steps
- 10 Glute-bridges + 20 Sec. Reverse Plank
- 10 Push-up to Down-Dog
- 10 Spiderman Steps
Practice Jump Rope Remainder of 2 Min.
Skill/Strength:
10 Min EMOTM
- Odd Min: 7 Ring Push-ups*
- Even Min: 2 x Max Effort Tuck Hold
*Set rings no lower than 12 inches off ground and elevate feet to increase Push-up loading
Conditioning:
4 Rounds for Reps...
- 45 Sec. Row for Cals
- 15 Sec. Rest
- 45 Sec. Double-unders
- 15 Sec. Rest
- 45 Sec. Push Press (75/55)
- 15 Sec. Rest
Scaled:
Angle body for push-ups and leave feet on ground for tuck
Singles and light bar for workout