Strength
3 rounds of:
10 one arm dumbbell row
20 triceps pulldown
20 back extension
Rest 5 minutes, then
Skills
10-15 minutes practice
20 seconds handstand hold
10 double unders
Rest 5 minutes, then
Conditioning:
Circle Training
40 seconds ON / 15 seconds OFF
3 rounds of:
15 pull ups
6 D-ball clean
10 calories row
Rest 3 minutes then:
3 rounds of:
2 rope climb
20 ring row
10/8 assault bike calories
Rest 3 minutes then:
3 rounds of:
15 toes to bar
7 devil presses (20/10)
10 box jump over
Rest 5 minutes then:
Core
2 rounds of:
20 wood chop
20 side plank pulse
Cash out:
1 minute side plank hold
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