Warm Up: 5:00 row (1100), 3 rounds of: 7 burpee broad jumps (6ft), 7 sit ups, 7 pullups, 7 band pull aparts, sampson stretch
Strength: Shoulder Press 70%x 1, 80%x 1, 90%x 1
35x5, 55x3, 67x1, 77x1, 87x1, 92x0
Conditioning: 4 rounds:
- 9 Ring Push Ups (or push ups variation that is most challenging for you)
- 15 Box Jumps (24/20)
- 21 Double Unders
12:23 rx'd
Those ring push ups suck, but I am happy to stay I stuck with them no matter how long they took me to do. I didnt pay attention to the time, just concentrated on doing the push ups right. I had to do sets of 2-3, but I did all 36 of them. Brad taught me how to push my palms out as I come up so that I am fully locked out at the top of the push up. All of my box jumps were unbroken (jump up, step down) and three of my double under sets were unbroken.
10:00 Cooldown Row (2100m), 150 double unders
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