Friday, 18 November, 2016

Workout of the Day:

Tabata Jump Rope Drill Set #1-

8 intervals:

1- Singles

2- Side to Side bunny hop

3- Alternating legs

4- In and out

5- High knee

6- Butt Kickers

7- Double Under

8- Double Under or Triple Under

2 Rounds:

30 Foot Inchworm with a push-up

30 Foot Spiderman

15 second Handstand Hold on Wall

Squat Snatch Progression

Then:

4 Rounds as a specific warm up:

5 Box jumps (low height and progress up each round)

2-3 Handstand Push-ups

2 Squat snatch (increase load each round)

5 x 2 minute intervals of:

21 Box Jumps (24/20)

15 Handstand Push-ups

With remaining time in the 2 minutes interval AMRAP Squat Snatch (135/95)

*Rest 2 minutes between intervals.

Banded shoulder stretch, 90 seconds per side.