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 x 10