A) Coaches Choice Warm Up
B) 3 Sets of:
False Grip Ring Pull-up Hold x10-15 sec
Straight Leg Kipping Toes to Bar x8-10
KB Windmill x4 ea. arm
C) On a continuously running clock perform:
AT 0:00 START:
For Time:
21-15-9 Reps of:
Game Standard Box Jumps (24″/20″)
Squats
AT 3:00 DO:
For Time:
15-12-9
Push-ups
Kettlebell Swings
AT 6:00 DO:
For Time:
12-9-6
DB Thrusters (35/25)
Burpees
Rest till the clock hits 10:00 and start from the top, starting each portion every 3 minutes.
* Score is each sections total time for both rounds. Example: if it took 1:20 to do the 21-15-9 the first round and 1:40 to do it the second round, your first score would be 3:00. At the end of the workout you will have 3 scores, one for each section.
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