THURSDAY

General /Specific Movement Prep

2 Sets: For Quality 

9/7 Cal Machine

20/20 Line Hops (Forward and Back / Side to Side)

10 Hollow Rocks 

10 Glute Bridges

10 Air Squats @ 3311 Tempo

Specific Movement Prep

1 Round

10 second Easy Bike + 10 second Hard Effort

:30 second Double Under Practice

10 V-Ups

10 Wall Ball Squats

1 Round

10 second Easy Bike + 10 second Hard Effort

:30 second Double Under Practice

10 V-Ups

10 Wall Balls

“Here we Go!!” 25:00 EMOM

Fitness

M1: 9/6 Calorie Echo Bike

M2: 70 Single Unders

M3: 15 Plate Sit-Ups

M4: 15 Wall Balls

M5: Rest

Wall Ball: 6/4kg, 10/9ft

Performance

M1: 12/9 Calorie Echo Bike

M2: 50 Double Unders

M3: 15 GHD Sit-Ups

M4: 20 Wall Balls

M5: Rest

Wall Ball: 9/6kg, 10/9ft

Optional Accessories

For Quality:

3 Sets

:20 Copenhagen Plank, Right

-rest :20-

:20 Copenhagen Plank, Left

-rest :20-

:40 Heel Elevated Squats, Light

-Rest :30 b/t sets-