Technique Practice: 2 min rounds / 6 exercises

Finisher: for time (3 rounds)

shuttle runs (10)

kettlbell swings (10)

push ups (10)

Workout: Today's Special

16 rounds @ 2 min. each 

1 min. rest in between

Finisher:

Russian Twists - 40 secs

Pullovers - 40 secs

Sicillian Crunches - 40 secs

Technique Practice: 2 min rounds

Finisher: 3 rounds for time

10 shuttle runs

10 kb swings

10 T push ups to stabilize

Technique Practice: 2 min rounds

Finisher: 3 rounds for time

20 Russian Twists

15 Feet on ball lifts

10 Dynamic Step Ups

10 Super Planks

Technique Practice: 2 min.  rounds

Finisher: 3 rounds for time

20 hot potatoes

15 T push ups to stabilize

10 ball squats to vertical thrust

Technique practise

Finisher for time

• 20 V Situps

• Sprint

• 10 Pushups

• Highknee Skips 

Technique Practice:

2 min. rounds - 6 rounds

Finisher:

20 Hot Potatoes

15 T Puch Ups

10 Ball Squats to vertical press and throw

Technique Practice: 2 min rounds

Arm Extended Squats  w/ medicine ball

Tactical Lunges

Bicep / Overhead Press / Tricep

Figure 8 to Slingshot

Seated Press

One Arm Rows

Sicillian Crunches

Finisher: 3 rounds for time

30 Hot Potatoes

20 T Push-ups

15 Ball Squats to explode vertical

Technique Pratice and Drills

Finisher: 3 Rounds for Time

10 Shuttle Runs

10 Swings

10 Off-Set Push Ups

Technique practice and drills

Finisher: 3 rounds for time of:

20 kb Russian twist

15 feet on ball lifts

10 dynamic stepups

10sec plank hold