Level 1:
A1. pull-up negatives (5 seconds down) 3 reps x 6 sets. Rest 1 minute.
5 sets
2 minutes row @ 50%
2 minutes airdyne @ 50%
2 minutes double unders
Level 2:
15 minutes mobility work. Focus on low back, pecs and shoulders.
15 minutes skill work- your choice.
+
AMRAP in 15 minutes
10 weighted sit-ups
20 wall balls
30 double unders
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