October 26, 2016

October 26, 2016

2:30 circuit of :

a) jumping jacks x 10

b) hallelujah x 5

c) no pushup burpee x 3

+

6 sets, 20 sec on/ 10 sec off of :

d) plank


mobility :

a) tricep smash


32 minutes
30 sec on/ 30 sec off of :
a) battling rope
b) handstand hold
c) rowing
d) burpees
e) assault bike
f) kb swings (53/35)
g) ski erg
h) shoulder to overhead (85/60)

notes :
- plank for handstand hold if needed.
- goal is working nonstop for 30 seconds vs. scoring for max reps.
- designed as flush day.

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