Tuesday 4/19/2016

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″)
AT 3:00 DO:
For Time:
Kettlebell Swings
AT 6:00 DO:
For Time:
DB Thrusters (35/25)
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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