Thursday 08/11/22

Strength: 

50 Calorie Challenge

– Assault Bike or Echo Bike

– 10’ Time Cap

Conditioning: 

“Top Down, Bottoms Up”

10-9-8-7-6-5-4-3-2-1

Burpee Over Dumbbell

1-2-3-4-5-6-7-8-9-10

Dumbbell Front Squats 2×50/2×35

Accessories:

8×1 Box Jump Over Rebound Max Distance Broad Jump

8×1 Tempo Front Squat (32X10) (3” down, 2” hold, fast up, 10” Hold then rack)

4x10ea Kettlebell Goblet Hold Cossak Squat

4x30ea Band Lateral Leg Raise

10’ EMOM of 10 GHD Sit-ups

Cardio: 

10 Rounds

10/8 Cal bike Sprint

8 D ball to shoulder 100/75

6 burpee over D ball

Rest 1’

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