10 strict pull ups
10 one arm dumbbell row
20 triceps pulldown
Rest 5 minutes, then
Skills
10-15 minutes practice
1 rope climb
10 double unders
Rest 5 minutes, then
Conditioning:
Circle Training
40 seconds ON / 15 seconds OFF
3 rounds of:
15 pull ups
10 calories row
40 battle rope
Rest 3 minutes then:
3 rounds of:
8 D-ball clean
20 ring row
10/8 assault bike calories
Rest 3 minutes then:
3 rounds of:
40 double unders
20 dumbbell row (20/10)
15 box jump
Rest 5 minutes then:
Core
2 rounds of:
20 side plank pulse + 20 seconds side plank hold
20 spiderman
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