Throw down Thursday

Prep: Burpee x 60 sec Lower Body Russian Twist x 10 each side SA RKBS x 10 each SL RDL x 10 each Monkey Jumps x 40 feet A.  TGU x 5-7 minutes 101: 8               GPP: 12/16                  Performance: 20 + B. Assault Bike 20 sec max effort/40 recovery x 10 rest 2 min C. Row 40 sec max effort/20 recovery x 10 rest 2 min D.  Jump Rope 30 sec max effort/ 30 sec recovery… read more →